Workouts

In the Gym January 21st

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
3×5 SLSLDL
Then:
5x Split Squat (Per leg) weighted KB at chest
10x Whip Smash (Go Hard)
x 5 rounds (Rest 30-60 sec between)
Then:
30-60 sec Squat hold with Landmine
10x Kayaker
8x GHD sit up or Weighted Sit up or SU of choice
x 4 rounds (Rest as needed)
Then:
3x 500m ski/row. 1:1 work/rest
Cool Down with mobility work


In the Gym February 19th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
2×8 Squat jumps
2×5 Tuck Jumps
Then:
5x Box Jumps
8x Pushpress
x 5 rounds (Rest 30-60 sec between)
Then:
15m Sled Push
15m Sled Pull
5x Dips (Bar, rings, bench)
x 4 rounds minimal rest
Then:
4x250m Ski/Row. 1:1 work/rest
Cool Down with mobility work


In the Gym February 16th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
30m OH Walking Lunge (Forward/backwards, switch)
Then:
3x TGU (Per side)
10x Lateral hops (Bosu, Parallettes ,over the line) 20 total hops
x 5 (Rest 30-60 sec between)
Then:
8x Burpee
30 sec Ring Support
10x KB swing
x 4 rounds minimal rest
Then:
Cool Down with mobility work


In the Gym February 14th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
3×6 Goblet Squats
Then:
6x Deadlifts (Medium Weight)
6x Box Jump – watch form due to leg fatigue
6x Pushups – toes or knees, rings, bosu…
x 4 rounds (Rest as needed for form)
Then:
10-1 Floor Press/Leg Lower ladder – can hold floor press weight locked out over chest to make more challenging.
(10/1, 9/2, 8/3, etc)
Then:
1000m Ski/Row for time.
Cool Down with mobility work


In the Gym February 12th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
2x30m Tactical Lunge
3×5 (light) Push Press
Then:
5x Step up with high knee drive, weighted barbel on back, DBs in hands, or KBs in front rack
5x Bent over row (double or single arm)
x 5 rounds (Rest 30-60 sec between)
Then:
10x Landmine squat with OH press (5x Per side)
10x Ball slam
30-60 sec plank/FLR
X4 (Rest as needed)
Then:
8x30sec/30sec Hard/Easy Machine of choice
Cool Down with mobility work


In the Gym December 1st

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m Single Arm OH walking lunge (forward and backward, then switch)
Then –
10cal Ski Erg or Rower
10x Body Row
10x Sit Ups
10x Box Jumps
10x Burpees
X 5 rounds, rest as needed
** Can increase difficulty by having athletes do this “On the Minute” – Athletes have 60sec to complete each movement. Remaining time in each minute is rest.
Then –
Abpocalypse!
30 sec sit up
30 sec V-seat hold
60 sec mtn climber
30 sec flutter kick
60 sec plank one foot off the floor for 30 sec then switch elevated foot.
30 sec feet to hands on floor
60 sec rest
X 3 rounds
Then –
Cool down, stretch


In the Gym November 29th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 squat jumps
2 x 10 goblet squats (deep, hip opening)
Then:
5x Cleans (BB or KB)
5x per side Step Ups – hold weight at chest or at sides
10x Deck Squats
X 5 rounds, minimal rest
Then –
10x KTE (or anchored leg lowers)
5x per side Windshield Wipers (or Floor Wipers)
60 sec Plank Hold
X 4 rounds, rest as needed
If time –
“Hateful Eight”
8x 30sec hard / 30sec less hard @ machine of choice
Then –
Cool down, stretch


In the Gym November 22nd

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 10 frog hops
3 x 8 reverse flies
Then –
10x Split Jumps (total) – can be weighted
10x Whip Smash
5x Push Press
X 5 rounds, rest as needed to maintain form
Then –
10x Body Rows
10x Standing Russian Twist (w/Landmine) – total
30sec Side Plank (each side) – add hip dips or leg lifts to increase difficulty
X 4, rest as needed to maintain form
Then –
Cool down, stretch


In the Gym November 15th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility or stability or both
2 x 5 Squat Jumps
2 x 5 (per side) High Knee March – hold KB at chest
2 x 5 Reverse Flies
Then:
8x RMM @
+ 4x Box Jumps
6x RMM @
+ 6x Box Jumps
4x RMM @
8x Box Jumps
2x RMM @
+ 10x Box Jumps
Increase weight on RMM as reps decrease
Rest as needed to maintain form
If Box Jumps are out, athletes can do step ups or KB Swings instead
Then:
12x Med Ball Sit Toss (or single arm weighted sit ups, switch arms at 6)
6x per side Windshield Wipers (lock weight out over chest?)
60sec Ring Support
X 4
If time:
2000m ski erg or row for time
Then –
Cool down + Stretch


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 30m Tactical Lunge
2 x 10 Push Press (medium weight)
Then:
2min Step Ups – hold weight at chest or at sides
200m Sprint @ Machine of choice
60sec Wall Sit Hold (or BOSU squat hold)
5 rounds, 60sec rest between rounds
Then:
10x Burpees
60sec FLR (or Plank on floor)
X 4, minimal rest
Then:
Cool down with more mobility