Workouts

 
November 2022
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In the Gym November 23rd

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 8 Goblet Squats – deep work on hip opening and posture
Then –
Use same KB for all movements if possible –
15m Weighted Walking Lunge (hold KB at chest)
5x Head Cutters (same KB as lunge)
10x KB Swings (same KB as Head Cutters)
X 6 rounds, rest 60sec between rounds
Then –
6 to 1 ladder
Pull Ups + KTE (or feet to hands on floor)
Rest as needed to maintain form
Then, if time –
30 – 20 – 10 calories @ machine of choice
Rest 1 minute between each
Then –
Cool Down with mobility


In the Gym October 28th

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 8 Goblet Squats – deep, work on hip opening
2 x 10 Frog Hops
Then –
Find weight for Cleans (BB or KB) – heavy-ish
Then –
6x Cleans (~heavy)
150m sprint @ ski/row (or 15cal air dyne)
90sec rest, maintain pace on sprints throughout
X 5 rounds
Then –
10x KTE (or feet to hands on floor)
8x Dips (rings/bars/bench)
60sec Mountain Climbers
x 4, rest 30-60sec between rounds
Then –
Cool down with mobility


In the Gym September 28th

STRENGTH #12

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 Squats – pause at bottom, focus on hip opening and posture 

Then:

Work up to weight for Front Squat reasonable for 5 reps

Then:

5x Front Squat

8x Pull Up

5 rounds rest as needed

Then:

10x Floor Press

10x KTE

30 sec Plank with shoulder tap

Minimal rest no form loss

Then: PE interval

30-20-10 calories ladder, @ski/bike/row

Rest 1-2minutes between each effort

Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym May 13th

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 6 Goblet Squats
Then:
Then:
20 + 15 + 10 + 5 reps of each –
Goblet Squat + Push Ups + KTE
Then:
30 sec push press
30 sec ball slam
30 sec ski or row
60 sec rest
x 4
Then:
Cool Down mobility work.


In the Gym February 21st

10:00 warm up + mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 Wall squats
3 x 6 Deep Goblet Squat
30m Single arm OH walking lunge – forward + backward w/one arm, then switch.
Then:
10x Weighted Walking Lunge (total steps) – hold weight at sides or chest, athlete choice
3x RMM (heavy)
Rest 60sec
X 6
Then:
10x KTE + 30 second ring support + 30 sec rest
x 4
Then, if time:
1000m ski/row for time
Cool down with mobility


In the Gym January 17th

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 6 Goblet Squats
Then:
10x Deadlift
500m ski/row for time (go hard!)
2-3 minute rest (depending on athlete)
3 rounds
Then:
20 + 15 + 10reps of each –
Push Ups + KTE
Then:
4 x 60 sec ski 60 sec rest
Then:
Cool Down


In the Gym June 28th

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 8 Goblet Squats
2 x 5 Push Ups
Then:
Find weight for Back Squat, not too heavy
Then:
10x Back Squat
30m Flying Burpees
x 4 rounds, rest 60-90sec between rounds
Then:
10x KTE (or feet to hands on floor)
10x Box Jumps
x 4 Rounds, rest 60-90sec between rounds
Then, if time:
4 x 200m ski/row – go hard! (Or 20 cal air dyne)
Rest 60sec between each
Cool Down


In the Gym March 24th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Single leg ass-to-bench squat
2 x 5 Squat Jumps
Then:
Find height for Box Jumps (can do KB Swing if not jumping), and weight for walking lunges (shouldn’t be super heavy)
Then:
7x Box Jumps
30m Weighted Walking Lunge (moderate weight, hold at sides) with 5x Push Up at end of each 15m length – can do Push Ups on DBs for extra ROM is appropriate
60sec rest
x 5 rounds
Then:
6x (30sec hard / 90sec rest) at machine of choice – try to maintain pace for all efforts
Then:
8x KTE (or on floor, feet to hands or supine bird dog with exercise ball)
60sec FLR (or plank on floor)
x 4-5 Rounds, rest as needed
Cool Down


In the Gym January 11th

POWER
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
2 x 30m Tactical Lunge
Then:
8x Heavy-ish KB Swings
5x per side Weighted Step Ups
Rest 60sec
x 5
Then:
3x RMM (heavy)
300m ski/row hard
90sec rest
x 4
Then:
12x KTE (or Anchored Leg Lowers)
60sec FLR or Plank on Floor
3 Rounds, rest as necessary
Cool Down


In the Gym August 5th

STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Goblet Squat deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
6 x 3 Front Squat
Rest ~2min between sets
During rest, complete 5x Body Rows + 5x Push up
Then:
5x Burpee
5x KTE
x 5-7 Rounds, depending on group
Rest as needed
Then, if time:
8×30/30sec hard/easy “hateful eight” 🙂
Then,
Cool Down