In the Gym May 16th

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
2 x 10 Good Mornings
Then:
Warm up to Heavy-ish RDL (KB or BB)
Then:
5x RDL
8x Pull Ups
10x Atomic Sit Ups/GHD Sit Ups if appropriate for group – or standard sit up can be weighted weighted
5 Rounds, rest as necessary so no form loss
Then:
6x Burpee
10x KB Swing
30 sec mtn climber
5 Rounds minimal rest
Then, PE interval – go for sub 5 min
1000m ski/row for time
Cool Down – light mobility work or a recovery walk/spin etc.

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In the Gym May 4th

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 push press
2 x 10 good mornings
Then:
10x Deadlift
30m Farmers Carry
10x Pull Up
10x Push Up
x 5 rounds (best if done one the minute every minute – 1st min 10x Deadlift, 2nd minute 30m Farmers Carry, 3rd min 10x Pull up, 4th minute Push Up…and so on)
Then:
2000m ski or row/200 cal airdyne
Cool Down Mobility work

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In the Gym March 21st

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:
6x Clean, KB or BB
8x Pull UP
5 rounds, rest 1 minute between rounds
Then:
5x Burpee Broad Jump
10x Prone Superman/OR Back Ext on Stability Ball
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

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In the Gym March 9th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 goblet squats deep, hold and stretch
Then:
Work up in weight for Front Squat (heavy)
then
3x Front Squat (heavy)
5x Ring Dips
X 6 rounds, rest 60-90sec between rounds
Then:
60 sec heavy floor press (one per 10 sec, hold locked out the rest of the time) +
10x Anchored Leg Lowers/Lifts
10x Body Rows
x 4-5 rounds
Then:
Cool Down

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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

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In the Gym December 29th

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 5 Squat Jumps
2 x 8 Push Press
Then:
10x Pull Up
20x Push up
30x Sit up
40x Air Squat
50x Mtn Climber
40x Body Row
30x Windshield Wiper
20x Ring Dip
10x Pull Up
If time:
8x 30/30sec hard/easy @ machine of choice
Then:
Cool Down Mobility Work

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In the Gym November 29th

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
3 x 6 Goblet Squat
2 x 5 Squat Jumps
Then: find appropriate weight for Clean
5x Clean (BB or KB)
8x KTE
60sec rest
x 4-5 rounds
Then:
10x Body Rows
30second Ring Support
5x each side Floor Wipers (or WW if more appropriate for athlete)
4-5 rounds
Then:
1000m row for time.
Cool Down Mobility

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In the Gym November 10th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 good mornings
Then:
Work up to heavy SLSLDL, use BB or KB
Then
3x per side SLSLDL
6x Pull Up
5 rounds, Rest 1-2 minutes between rounds
Then:
10x Deck Squat (or Goblet Squat depending on ROM of athlete)
8x Dip/Ring dip
30 sec OH Plate Hold
5 Rounds, rest as needed
If time:
2000m ski/row for time
Cool Down

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In the Gym November 5th

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
2 x 10 Good Mornings
3 x 3 per side Maxercist row
Then:
Warm up to Heavy-ish Dead Lift, quality form for 5 reps; can use KB, Hex, or BB
Then:
5x Dead Lift, touch and go (don’t drop)
8x Push up
6x Dip (can be rings or bar and assisted as needed)
x 5 Rounds
Then:
20x Frog Hop
30 sec light push press
30 sec rest
4 Rounds
Then:
Cool Down, stretch, mobility

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In the Gym Oct. 27th

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
30m OH walking Lunge
Then:
30m Weighted Walking Lunge, hold weight at chest
5x Push Ups (rings or floor)
x 5 rounds, rest some during rounds to maintain form
Then:
10x Box Jump
10x Deck Squats
10x Plate Halos each direction (or Bulgarian Bag Swings)
x 4 Rounds, rest as needed
Then, if time:
1000m ski/row for time
Cool Down

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