In the Gym October 9th

10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
5x Step Ups (Per side, add in a knee drive at the top)
6x Burpees
X5 (Rest 60 sec or so between)
10x Headcutter
60m Farmers carry
30m Rock carry
40, 30, 20, 10 Calories of choice on machine. 1:1 work/Rest

In the Gym June 28th

10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m OH walking lunge
One KB Swing Snatch (Or clean press if athlete can’t swing snatch) + One Reverse TGU + One Windmill equals one rep.
5x each side.
10x Head Cutter
10x Ball Slam
20x Split Jump – 10 per leg
x 5
5x 250m sprint (or 60 sec air dyne)
1 :1 work rest
30sec FLR +
5x KTE
3 rounds
Cool down with mobility

In the Gym August 10th

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 30m Tactical Lunge
2 x 8 Push Press
Then –
Partner up (or use a stopwatch)
10 to 1 Head Cutter Ladder
Pick one weight for the ladder, while one person is completing the head cutters, the other person is holding the weight at their chest.
Can go back up the ladder (1 to 10) for an extra challenge
Then –
40-30-20-10 reps of each: (adjust reps if needed)
Calories (at ski or rower)
Mountain Climbers (each side)
Then –
Cool down, stretch

In the Gym November 1st

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Deep Goblet Squat
30m Tactical Lunge
5x Split Squat per leg hold Kbs or DBs at Front Rack position
8x Headcutter
5 Rounds, rest 60-90sec between rounds
6x Pull Up
10x Sit Ups (can be weighted; or crunches)
30 sec Ring support
x 4 rounds rest as necessary
If time:
4x250m ski/row/bike; 1:1 work:rest (or about 1 minute rest between each)
Cool Down

In the Gym October 22nd

10:00 Warm up ski erg/airdyne/row
Work on mobility or stability
(Emily- Banded rows- 2×10 each. Watch her neck, and feel her lats to remind her of engagement)
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 5 SOTS Press w/PVC
30m OH Walking Lunge – forward/backward each arm (Rachel: 3×6 goblet squat)
Warm up to Heavy TGU – keep weight light if still working on ROM
3x TGU per side (Rachel can do light Deadlifts if ok- light hexer, elevate her. if this doesn’t feel good- do heavier goblet squats)
30sec ring support (Rachel if not ok-plank)
4 Rounds, rest 60-90 sec between rounds
20-15-10 reps of each
Head Cutter (Rachel if not ok- Pullover)
Kayaker (each side)
Frog Hop
1000m ski/row for time
Cool Down

In the Gym November 22nd

Power Endurance

Warm Up 10:00 row/ski/bike
Shoulder Openers 2 x 8
Cuban Press 3 x 5
Wall Squats 3 x 5
Maxercist Row 3 x 5 per side
15m Heavy sled pull + 60m Farmers carry
Standing, seated, plank
x 6 total (2 of each)
10x Headcutter
10x OH strict press
10x KB Swings
x 5 rounds

Cool Down

Athletes: Jim, Ryan, James


In the Gym October 11th


Warm Up 10:00 run/row/bike
2 x 8 shoulder opener
2 x 5 cuban press
3 x 5 wall squats
Workout increases weight on each each round, finish first movement before going to next
3 x 5 DB or KB Push Press
3 x 5 Headcutter
3 x 5 Weighted Cossack Squat (KB in FR)
Work up to a Heavy Front Squat
5 x 3 Heavy Front Squat
60 sec FLR between/or 30 sec ring support or 30 sec handstand hold.
x 3 rounds, 1:1 work:rest ratio
Cool Down

Athletes: Jeanie, Katherine, Betsy