Workouts

 
January 2023
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In the Gym January 20th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 30m Walking lunge hold KB at chest (light/med weight)
Then –
Warm up to ~heavy Front squat
Then –
3x Front Squats (fairly heavy)
5x Bent Over Rows
5x Reverse Flies
X 6 rounds, rest ~60sec between rounds
Then –
5x Pull Ups
10x Sit Ups (can be weighted)
10x Landmine Russian Twist each side
X 4 rounds, rest as needed to maintain form
Then –
Cool down, stretch


In the Gym January 11th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 5 SOTS press with PVC
2 x 10 frog hops
Then –
Warm up to Back Squat, fairly Heavy weight (can put chains on BB for added stability challenge)
Then –
4x Back Squats
6x Burpees
X 6 rounds, rest 60-90sec between rounds
Then –
3x Pull Ups (strict dead hang; can add weight if appropriate)
5x Windshield Wipers (or floor wiper) each side – lock weight out over chest?
X 3, rest as needed
Then –
60sec Wall Sit Hold
60sec Plate Halos (switch directions at 30sec)
X 3 rounds, no rest
Cool down, stretch


In the Gym January 2nd

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 5 Reverse Flies (light DBs or bands)
Then –
Warm up to ~ heavy Front Squat
Then –
5x Front Squats – can do with chains on BB for added stability challenge
30sec Kayakers
30-60sec rest
X 5
Then –
8x Pull Ups
8x Dips (rings/bars/bench)
60sec Front Plank – can add alternating leg lifts or knee drops for added challenge
X 4, rest as needed
Then –
1000m ski/row for time
Cool down, stretch


In the Gym December 23rd

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 8 Body Rows on rings
2 x 10 Push Press (DBs/KBs)
Then:
10x Body Row
20x KB Head Cutters
30x Push Ups
40x Leg Lowers
50x Whip Smash (or Goblet Squats)
60x Sit Ups
10x Pull Ups
120 sec plank hold (can break up as needed)
Then:
40-30-20-10 calories ladder on machine of choice
rest about 1-2 minutes between each effort
increase output as calories decrease
Then,
Cool down


In the Gym November 11th

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 5 Tuck Jumps
Then –
Front Squat / Box Jump Complex –
10x FS / 10x Box Jump
8x FS / 8x Box Jump
5x FS / 5x Box Jump
Then 3 more rounds of (3x F Sq / 3x Box Jump)
*Weight can be increased as reps decrease as well as height of box if appropriate
Rest 1-2 minutes between each round (longer for the 3/3s)
Then –
Max Pull Ups in 60sec (use appropriate assistance so athletes can get at least 5-10 done in a minute)
12x Med Ball Sit Throws (or Single arm weighted sit up, or GHD sit ups)
4 rounds, rest some between rounds
Then:
60sec Flutter Kicks + Rest 60sec
x 3
Cool Down


In the Gym November 9th

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 per side KB Press and Stretch
2 x 5 per side Split Jumps
Then –
5x Push Press (~heavy)
30sec Mountain Climbers
Rest 60sec
X 5
Then –
5x Pull Ups
15x Whip Smash
Rest 60sec
X 5
If time –
4 x 200m Ski/Row sprints (go hard) at ski or row
Rest 60sec between each
Cool down with mobility


In the Gym October 31st

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 30m Tactical Lunge
2 x 5 Squat jumps
Then –
5x Split Jumps each side
10x Deck Squats
30sec OH Plate Hold
60sec rest
X 4
Then –
6x Pull Ups
12x Med Ball Sit Toss (or single arm weighted sit up switch at 6)
200m Sprint (or 20cal air dyne)
60sec rest
X 4
Then, if time:
6 to 1 ladder Push Ups (can be on low rings/FST for added challenge)
Then –
Cool down with mobility


In the Gym October 24th

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.


In the Gym July 13th

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 30m Tactical lunge
2 x 5 Push Ups (inclined/knees/toes)
Then:
10x Split Jumps (total) + 30sec sprint @ ski/bike/row (or 50m running sprint outside)
20x Spit Jumps (total) + 30sec sprint @ ski/bike/row (or 50m running sprint outside)
30x Split Jumps (total) + 30sec sprint @ ski/bike/row (or 50m running sprint outside)
Rest 2 minutes
X 2-3 rounds depending on group
Then:
6x Pull Ups
15m Bear Crawl
10x GHD Sit Ups (or weighted/regular sit ups on floor)
X 4-5 rounds depending on group, rest as needed to maintain form
Cool down with mobility


In the Gym June 10th

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
3 x 8 Goblet Squats – focus on hip opening and posture!
Then:
Warm up to Back Squat not too heavy; see below..
Then:
6x Back Squat
6x Strict Press
4 rounds rest as needed
Then:
5x Pull Up
10x Plate Halos each direction (or Bulgarian bag swings, if appropriate)
10x Bicycles – per side
5 Rounds, minimal rest no form loss
Then: PE interval
30-20-10 calories ladder, @ski/bike/row
Rest 1-2minutes between each effort
Cool Down – light mobility work or a recovery walk/spin etc.