Workouts

 
September 2023
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In the Gym September 6th

10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 x 8 goblet squat deep with hip opening and postural work!
Then:
6x heavy goblet squat
10x russian twist with landmine, can be 5 per side or ten athletes choice
x 4 rounds rest as needed
Then:
8x Pull Over
10x Deck Squat
20x Bulgarian Bag Swing (10x each direction) OR Halo
rest as necessary
x 5 rounds rest as needed
Then:
30 secs sit up
30 secs mtn climber
30 sec ring support
30 sec rest
x 3
Cool Down

In the Gym July 14th

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30sec squat / 30sec squat hold (no weight)
2 x 30sec push press / 30sec OH hold (light warm up weight)
Any additional mobility/stability work on own
Then –
25x Body Row
50x Goblet Squat
50x Push Ups
50x Ball Slams
50x Windshield Wipers (total)
50x Head Cutters
25x Pull Overs (heavy-ish)
Rest as needed to maintain form
Then –
2000m Ski/Row for time (or 100 cal on airdyne)
Then –
Cool down, stretch

In the Gym July 7th

10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3×5 wall squats
30m Tactical Lunge
Then:
find weight for heavy step up, farmers carry or front rack athletes choice
Then:
5x Step Up per leg
10x KB Swing
x 5
Then:
5x Pull Over +
10x Anchored Leg Lower
30 sec plank
x 5
Then:
If time:
50, 40, 30, 20, 10 Call ladder work rest 1 : 1
Cool Down plus mobility work

In the Gym June 9th

10:00 warm up + Mobility
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 10 Good Morning
Then:
KB or BB Clean – Push Press Ladder 10 – 1
Same weight so Clean will be light, focus should be on form always but also speed on clean since its light.
Here’s how it goes:
10 Cleans – 1 Push Press
9 Cleans – 2 Push Press
Down the ladder.
The winner is the person who can go through the entire ladder without having to put the weight down ((; and using a really light weight to achieve the win is just poor form on this one.
Then:
10x Anchored Leg Lower
5 x Pull Over
30sec Plank with shoulder tap
Rest as necessary
x 5
Cool Down with mobility work

In the Gym June 7th

10:00 warm up + Mobility
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 10 Good Morning
3 x 5 Squat Jump
Then: can do single leg weighted step up with a speed component if jump not ok for athlete.
5x Box Jump 20” box
5x Box Jump 24” box
5x Box Jump 30” box if appropriate for athlete
4 rounds, finish round one, and begin round 2 back on the lower box.
This can be 12” 16” 20”, can use black foam boxes and can do a team and chase one another to share boxes.
Then:
10x GHD Sit up
10x Pull Over
8x Body Row
8x Lateral Raise
x 4 – 5 Rounds
If time:
Finish with 8x 20/10 work on machine of choice.
Cool Down Mobility work

In the Gym May 26th

10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet Squats
3×5 Pushups
Then:
5x Front Squats
5x Pullovers
X5 rounds (Rest 60-90 seconds in between)
Then:
8x Bent Over Row
8x Reverse Fly
30-60 sec mountain climber
X5 rounds
Then: 8x 30/30 Hard/Easy on machine of choice

In the Gym May 17th

10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
2×5 Half kneeling OH press with KB up
Then:
3x Deadlift (heavy)
8x Pushpress
X6 rounds (Rest 60-90 seconds between)
Then:
10x Pull Over
30 Sec side plank (Ball between knees)
20x Bicycles
X5 rounds
Then: 4x 250m ski/row. 1:1 work/rest

In the Gym May 10th

10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×5 Single Leg Ass to Bench or assisted pistol
Then:
5x Split Squats
5x Pullovers
X5 rounds (Rest 60-90 seconds in between)
Then:
10x Headcutter
10x Russian Twist with landmine
30-60 sec Ring Support with 1 dip every 10 seconds
X5 rounds
Then: 3x500m ski/row. 1:1 work/rest

In the Gym February 13th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 10 Good Mornings
2 x 5 Push Ups
Then –
Warm up to Heavy Dead Lift
Then –
3x Heavy Dead Lift
6x Dips (Rings/Bars/Bench)
X 6 rounds, rest 60-90sec between
Then –
20-15-10 reps of each:
Deck Squats
Pull Overs
After finishing each round, complete a 60sec Plank Hold
Cool down, stretch

In the Gym January 13th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
3 x 10 Good Mornings
3 x 5 Push Ups
Then –
5x SLSLDL per side (BB or KB, fairly heavy)
8x Dips (rings/bars/bench)
X 5 rounds, rest 60-90sec between rounds
Then –
10x Landmine Front squat or Goblet Squat
5x Pull Overs (heavy)
60sec OH Plate Hold
X 4 rounds, rest as needed to maintain form
Cool down, stretch