Workouts

 
May 2021
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In the Gym May 17th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 3 per side Single Leg “OTB” Squat unweighted
Then:
10x Weighted Walking lunge (so 5 steps per leg), farmers carry good posture and strict form!
8x Body Rows
30sec per side Side Plank Hold (hands or forearms)
30-60sec rest
x 5 rounds
Then:
5x Floor Press
5x Floor Wiper (each direction) hold weight locked out over chest if appropriate
x 5-7 Rounds
If time:
5 minute cool down pace on machine of choice
Light mobility, stretch/foam roll


In the Gym May 10th

10:00 warm up ski/row/bike
Work on mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 3 per side SLSLDL with single KB
Then:
Work up to a heavy DL heavy for 3 reps – BB, KB, or Hex Bar
Then:
6 x 3 Deadlift (touch and go)
Complete 6x heavy Pull Overs between sets of DL
Then:
8x Push Ups (can do on rings or bosu for extra challenge)
5x Box Jumps
30sec Ring Support Hold
x 5
Then, If time:
1000m for time on machine of choice
Cool Down


In the Gym May 5th

10:00 warm up ski/row/bike
Work on mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 8 Goblet Squats
30m Tactical Lunge
Then:
Front Squat, Work up to weight
Then:
5 x 5 Front Squat – pause at bottom of each rep to find glutes with stable core and back.
Rest 60-90sec between sets
During rest: 5x Front Raise, 5x Lateral Raise, 5x Reverse Fly
Then:
5x Heavy Chest Press, bench or Bosu
10x KTE (or feet to hands on floor with exercise ball)
60sec FLR or Plank Hold on Floor
x 5 rounds
Then
Cool Down


In the Gym May 3rd

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 5 DB PP (light, warm up shoulders)
3 x 5 Reverse Fly (light DBs again shoulder warm up)
Then:
5x RMM (medium heavy weight, will likely be limited by push press) +
2:00 min row/ski or airdyne go hard – keep track of pace, maintain pace for all three rounds
2:00 rest between rounds
3 rounds
Then:
10x Back Squat (medium weight focus on form) +
2:00 min row/ski or airdyne go hard – keep track of pace, maintain pace for all three rounds
2:00 rest
3 rounds
Then, if time finish with:
30x Sit Ups + 30x Pull Overs + 3min total Plank Hold
Then:
Cool Down


In the Gym April 30th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 5 Reverse Flies with lightweight DBs
Then:
8x Push Up +
5x Pull-up
60sec hard at machine of choice (or 60sec jump rope)
Rest 30-60sec between rounds
5 rounds
Then:
15 minutes of:
10x Ball Slam
10x Dip (Bench, Bars, or Rings) +
10x Anchored Leg Lowers
Max Rounds in Fifteen minutes, rest as necessary to maintain form in all movements.
Then:
Cool Down with mobility work


In the Gym April 26th

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 Goblet squat
3 x 5 Squat jumps
Then:
10x KB Swing
2:00 minute Row/Ski or Airdyne, go hard – set a goal from pace maintain pace for all rounds.
1:00 minute Rest
3 Rounds
Then:
10x Front Squat or Front Rack Squat (with two Kbs which ever is most appropriate)
2:00 minute Row/Ski or Airdyne, go hard – set a goal from pace maintain pace for all rounds (choose different machine than previous block)
1:00 minute Rest
3 Rounds
Then:
30-60 sec Ring support + 30-60 sec rest
x 3
Cool Down mobility work


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 March 10th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 3 KB Press & Stretch
2 x 5 Squat Jumps
2 x 5 Split Jumps (each leg)
Then:
Warm up to Jerk (or push press if more appropriate)
Then:
6 x 3 Jerk (heavy-ish)
Rest 1-2 minutes between sets, switch stance (forward foot) each round
Between rounds, complete 8x Reverse flies
Then:
10x KB Swings
10x Ball Slams
5 rounds, rest some between rounds
Then:
8x (20sec sprint / 10sec rest) at machine of choice or with jump rope
Cool Down, stretch, foam roll


In the Gym March 8th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 3 Maxercist row
Then:
5x RDL
5x pull up (can be weighted)
x 5
Then:
10x KB Swing
10x Burpee
x 5
If time:
30 sec mtn climber + 30 sec sit up
30 sec rest
x 3
Cool Down


In the Gym February 19th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU.
Then
6 x 2 TGU per side.
If appropriate for the athlete, do 30 – 60 sec ring support between efforts.
Then:
10x Split jump (total, can add weight if appropriate)
10x KB Swing
x 5 rounds, rest as needed
Then:
10 – 1 Pull UP Ladder if time.
Cool Down