In the Gym January 20th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 30m Walking lunge hold KB at chest (light/med weight)
Then –
Warm up to ~heavy Front squat
Then –
3x Front Squats (fairly heavy)
5x Bent Over Rows
5x Reverse Flies
X 6 rounds, rest ~60sec between rounds
Then –
5x Pull Ups
10x Sit Ups (can be weighted)
10x Landmine Russian Twist each side
X 4 rounds, rest as needed to maintain form
Then –
Cool down, stretch

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In the Gym January 2nd

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 5 Reverse Flies (light DBs or bands)
Then –
Warm up to ~ heavy Front Squat
Then –
5x Front Squats – can do with chains on BB for added stability challenge
30sec Kayakers
30-60sec rest
X 5
Then –
8x Pull Ups
8x Dips (rings/bars/bench)
60sec Front Plank – can add alternating leg lifts or knee drops for added challenge
X 4, rest as needed
Then –
1000m ski/row for time
Cool down, stretch

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In the Gym February 18th

10:00 warm up + mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 8 Goblet Squat deep with hip opening and postural work
Then:
Work up to heavy Front Squat
Then:
3x Front Squat
60x Mtn climber (total reps so 30 each side)
x 6, rest 60 secs between rounds
Then:
10x Pull Overs @ medium weight
10x Anchored leg lowers/lifts
30sec Kayakers
X 4, rest as needed
If time:
2000m for time @ ski or row; or 50calories @ air dyne for time
Then:
Cool Down

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In the Gym January 28th

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 6 Deep Goblet Squat
10x Cross Sym Y’s and 90/90
Then:
Work up to heavy Front Squat
Then:
6 x 3 Front Squat (heavy)
Rest 2 minutes between sets;
During rest, complete 5x Front Raise, 5x Lateral Raise, 5x Reverse Flies (light weights)
Then:
10 – 1 Body Rows / Burpee Ladder
10/1, 9/2, 8/3….
If time:
1000m ski or row for time
Cool down with mobility

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In the Gym November 17th

10:00 Warm up
work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 10 Goblet Squats
2 x 5 Squat Jumps
Then:
Work up to Front Squat
Then:
6 x 3 Front Squats
Rest 1-2min between sets
Then:
10x Med Ball Sit Toss (if appropriate); or single arm weighted sit ups; switch sides at 5 reps
8x Push Press
60sec FLR (or Plank hold)
5 rounds, rest as needed
Then:
If time 3 x 500m row 1:1 work/rest
Cool Down

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In the Gym October 6th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 6 Goblet Squat – pause at bottom work on hip opening and posture
Then:
Warm up to Heavy Front Squat appropriate for 5 reps
Then:
5x Front Squat
5x RMM
Rest 60 secs
x 5 Rounds
Then:
30 secs sit up
30 secs mtn climber
30 sec swimmers
30 sec rest
x 3-4 rounds
If time:
8x 30/30sec hard/less hard “Hateful Eight”, at machine of choice
Cool Down

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In the Gym December 23rd

carolyn | December 23, 2020

10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then: Front Squat/Box Jump 10/10, 6/6, 3/3, increase weight (and height?) each set Then: 3x Front Squats @ heaviest weight + 5x Box Jumps […]

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In the Gym December 18th

carolyn | December 18, 2019

POWER 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then: Front Squat/Box Jump 10/10, 6/6, 3/3, increase weight (and height?) each set Then: 3x Front Squats @ heaviest weight + 5x Box […]

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In the Gym November 29th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats – deep, hip opening, focus on posture
2 x 30m Tactical Lunge
Then:
Warm up to ~heavy Front Squats (3 rep weight)
Then:
6 x 3 Front Squat
Rest 90 sec between sets
During rest, complete 5x Heavy Pull Over
Then:
10x Bulgarian Bag Swings – each direction (Plate Halos if more appropriate for athlete)
8x KB Swings
5x Burpees
x 5 Rounds
Then:
Cool Down

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In the Gym May 15th

May 15th
STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility or stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 6 Goblet Squats – pause at bottom, focus on hip opening and posture
Then:
5 x 5 Front Squats
Rest 1-2 minutes between sets
Then:
10 – 1 Ladder of each…
Pull Ups
Dips (Ring or Bars)
Anchored Leg Lowers
Then, If time:
3x500m ski/row for time; rest 2min between each
Then, cool down

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