Workouts

 
July 2022
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In the Gym June 1st

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 6 Goblet Squat
3 x 3 SLSLDL each side with single KB
Then:
Warm up to Heavy Dead Lift – reasonable for 5 reps
Then:
5x Deadlift
8x Push up
x 5 rounds, rest as necessary so now form loss.
Then:
5x Strict Press
10x KB Swing (heavy if appropriate)
10x Anchored Leg lower
5 Rounds, rests as necessary
Finish with power intervals:
4 x 250m effort row/ski or 60 sec air dyne, 1:1 work/rest
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym February 16

Cool Down
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Single arm OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU.
Then
5 x 2 TGU per side
Rest 60-90sec between sets
During rest, complete 5x push ups (can be on rings for added challenge)
Then:
10x Split jump (total so 5 each leg; can be weighted if appropriate)
10x KB Swing
x 5 rounds for time (minimal rest)
Then:
8 to 1 Pull up ladder, rest as needed between rungs
Then:
Cool Down w/mobility


In the Gym February 2nd

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 slsldl
2 x 10 KB Swing
Then:
Work up to a heavy DL
Then:
3x Dead Lift Heavy
5x Push Ups (on rings or DBs for added challenge)
6 rounds, rest 60-90sec between rounds
Then:
5x Single Arm Bent Over row 3 position lock off on the lower
10x Anchored Leg Lowers/Lifts
60sec OH Hold (plate or BB)
x 5, rest as needed to maintain form
Then:
Cool Down w/mobility


In the Gym November 24th

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
3 x 8 KB Swings
Then:
10x KB Swing
8x Deck Squat
5 rounds, rest 1 minute between rounds
Then:
5x Pull Ups
10x Atomic Sit Ups (Or Leg Lowers if sit ups are an issue for your back)
30sec each side Side Plank (can add hip lifts if appropriate)
5 rounds, rest as needed to maintain form
Then:
3 x 250m row or ski 1:1 works rest
Cool Down mobility work


In the Gym September 17th

10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 8 KB Swings
3 x 3 per side single leg ass-to-bench squat
Then:
5x per side Weighted Step Ups – hold weight at sides or chest, athlete choice
10x KB Swing
5x Dips (rings or bar)
5 rounds, rest as needed
Then:
10 to 1 ladder
Bent Over Row / KTE
(10/1, 9/2, 8/3, 7/4…)
If time:
8x 30/30sec hard/easy pace @ machine of choice
Cool Down


In the Gym September 15th

10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 10 Good mornings
2 x 5 Squat Jumps
Then:
Find weight for Dead Lift (medium heavy)
Then:
10x Dead Lift (can be with Hex, BB, or KB) – medium heavy
15m Broad Jumps
5 Rounds, rest as necessary
Then:
10x Pull Overs
5x Floor Press (heavy)
5x each side Floor Wipers
5 rounds, rest as necessary
If time:
4x 250m ski/row for time
Rest 60 sec between each
Then:
Cool Down, extra mobility


In the Gym August 23rd

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 good mornings with KB
30m Tactical Lunge
Then:
Warm up to Dead Lift, heavy, with Hex, BB, or KB
Then:
6 x 3 Dead lift
Rest 90sec between sets,
During rest, do 5x reverse flies (light, focus on shoulder stabilization)
Then:
10x Pull Overs + 10x Burpees + 15sec flutter kicks
8x Pull Overs + 8x Burpees + 30sec flutter kicks
6x Pull Overs + 6x Burpees + 45sec flutter kicks
4x Pull Overs + 4x Burpees + 60sec flutter kicks
Rest as needed to maintain form
Can increase weight on Pull Overs as reps decrease
Then, if time:
5 x 200m ski/row for time
Rest 60sec between intervals
Cool Down


In the Gym August 20th

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Single Arm OH Walking Lunge (forward/backward each side)
Then:
Warm up to heavy weighted step up, hold weights at chest or at sides (athlete’s choice)
Then:
3x each side Weighted Step Up (heavy)
3x each side Single Arm/Single Leg OH Press (stand on right leg, push with left arm, then switch)
x 6 rounds
Rest 60-90sec between rounds
Then:
5x Body Row at rings
10x Goblet Squats
15x Sit Ups
x 4, rest as needed
Then, if time:
3 x 60sec FLR or Plank, rest 60sec between each
Cool Down


In the Gym August 18th

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 each side, OH Press and stretch, can use DBs or KBs
2 x 5 SOTS press with PVC at wall
Then:
Warm up to Overhead Squat, 3 rep weight (may need to stay fairly light, athlete dependent)
If weighted OHS is not appropriate, have athlete do 3 sets of 5, unweighted OHS with PVC at the wall; then warm up to other weighted squat of choice
Then:
5 x 3 OHS (or other squat of choice)
Rest 60-90sec between sets
Then:
12x Frog Hops
8x Bent Over Row
5x Reverse Fly (light DBs)
x 5, rest as needed
Then, if time:
30sec sit ups or crunches + 30sec v-seat hold
30sec mountain climbers + 30sec low plank hold
30sec flutter kicks + 30sec rest
x 3 rounds
Cool Down


In the Gym July 14th

PE/SE (accumulation)
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 reverse flies, use light weight DBs or cross-symmetry bands
Then:
10x Pull Ups
20x KB Head Cutters
30x Dips (bench, bar, or rings)
40x Anchored Leg Lowers
50x Ball Slams (or goblet squats)
60x Sit Ups
10x Pull Ups
300sec plank hold (total time, break up as needed)
Then:
30-20-10 calories ladder on machine of choice
rest about 1-2 minutes between each effort
increase output as calories decrease
Then:
Cool down