Workouts

 
May 2022
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In the Gym March 30th

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 30/30sec DB PP / OH hold
2 x 30/30sec Air Squat/Squat hold
Then:
10x Ball Slam
10x Split Jump or Split Squat if knees protest
8x Chest Press
Rest as necessary
x 4 rounds
Then:
5x Pull Ups
8x Box Jump
60sec OH Plate Hold
x 5 rounds, rest as needed
Then:
3 x 30cal Machine of choice- 60 – 90 sec rest between efforts.
Cool Down mobility work


In the Gym March 16th

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
Then:
Find Weight for heavy BSSU
Then:
3x each side BSSU
5x Reverse Flies (light)
5x Bent Over Rows (medium heavy)
X 5 rounds, rest ~60sec between rounds
Then:
10x KTE (or feet to hands on floor)
30sec Ring Support
30sec Flutter kicks
30sec rest
X 5
Cool down with mobility


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 October 6th

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 Squat – pause at bottom work on hip opening and posture
Then:
Warm up to Heavy Front Squat appropriate for 5 reps
Then:
5x Front Squat
5x RMM
Rest 60 secs
x 5 Rounds
Then:
30 secs sit up
30 secs mtn climber
30 sec swimmers
30 sec rest
x 3-4 rounds
If time:
8x 30/30sec hard/less hard “Hateful Eight”, at machine of choice
Cool Down


In the Gym Sept. 3rd

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 8 Good mornings
3 x 3 each side, Single Leg Bench Squat
Then
Warm up to heavy SLSLDL, with KB or BB
Then:
5x SLSLDL each side
3x Pull Ups (strict, dead hang; can be weighted if appropriate)
60-90sec Rest
x 5 rounds
Then:
8x Head Cutters
5x Split Jumps each side
x 5 rounds, rest as necessary to maintain form
Then, if time:
8 to 1 ladder Push Ups, rest some between sets
Then:
Cool Down


General Updates

We are masks optional for vaccinated athletes as of June 1st, 2021. We continue to maintain social distancing protocols and training in marked 9 x 10 areas, require hand sanitizing and cleaning equipment after use. And of course, we are staying up to date and educated on the CDC guidelines regarding COVID-19. We are currently running […]


In the Gym August 6th

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
2x TGU per side
15-30sec Ring Support (can set up FST for more ring stations; athletes can also hold on Dip bars if they’re not quite ready for rings)
Rest 60-90sec between rounds
x 6 rounds
Then:
10x Box Jumps (Can do Squat Jumps or fast step ups as an alternative)
60sec Wall Sit Hold
60sec rest
x 4 rounds
If time:
5x 30sec hard / 30sec easy @ machine of choice
Then:
Cool Down


In the Gym August 2nd

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 each arm)
Then: (Team 1)
5 to 1 ladder Split Squats (hold weight at chest or at sides, athlete’s choice)
Start light and increase weight as reps decrease
After each “rung”, complete 10x Anchored Leg Lowers/Lifts
Then:
3 x 2 Split Squats each side at heavy weight
Rest 60-90sec between sets (yes actual rest 😉 )
Then: (Team 2)
5x Strict Dead Hang Pull Ups (can add weight if appropriate) + 15m Bear Crawl (heavy)
Rest 60sec between rounds
x 6 rounds
Then:
(Switch Teams)
If time:
1000m ski/row for time (or 50cal air dyne)
Then:
Cool Down with mobility, stretching…


In the Gym July 21

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 Squat Jumps
3 x 5 Reverse Fly (light weight or at bands)
Then:
6-way KB or BB Complex
Same weight for all movements, try to not put weight down until push ups
Increase weight each round (don’t start too heavy!)
6x Dead Lift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Ups (hands on bar for added stability work if appropriate)
3 rounds, only rest is changing weights
Then:
10x Pull Overs
10x each side Side Plank Hip Lowers/Lifts
60sec Ring Support Hold
x 4, rest as needed
If time:
3 x 500m ski/row for time
Rest 2min between each
Cool Down


In the Gym March 1st

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2 x 8 Goblet Squats
Then:
Back Squat warm up to weight
then:
5x Back Squat
10x Sit up
res some
x 5
Then:
5x Pull Over
8x Chest Press
10x Split Jump (total)
x 5
Then
4x 250m interval 60sec rest
Cool Down