Workouts

 
November 2022
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In the Gym August 29th

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 8 Goblet Squats
2 x 30m Tactical Lunge
Then –
**KB or BB Complex:
6x Dead Lift
6x Bent Over Row
6x Hang Clean
6x Front Rack Squat
6x Push Press
6x Push Ups
500m Ski/Row for time (go hard!)
X 3 rounds, Rest 2 minutes between rounds
*Try to use same tool/same weight for all movements in the complex
*Can increase weight each round for extra challenge
Then –
Max Pull Ups in 1 minute
Rest 2 minutes
X 3
(Choose an appropriate band to get at least 5x pull ups each time)
Then:
Cool down, stretch


In the Gym August 22nd

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 8 Push Press
Then:
10x Deck Squat
20x Pull Overs (medium heavy)
30x Air Squat (or goblet squat)
40x Mtn Climber (each side)
50x Sit Up (GHD, Weighted, or non-weighted)
40x Body Row
30x Leg Lower
20x Push Press
10x RPM 😉
If time:
8x 30/30sec hard/easy @ machine of choice
Then:
Cool Down, stretch


In the Gym August 19th

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 Single Leg Squat to bench
2 x 5 Reverse Flies (light DBs or cross-over symmetry bands)
Then –
10x Push Press
2 minutes Step Ups (can be weighted)
60sec Wall Sit Hold
30sec rest
X 4 – 5 rounds
Then –
30m Rock Carry
60m Farmer’s Carry
10x each side Lateral Hops (over line / parallette / BOSU) – Or 20x Frog Hops
30sec rest
X 4 – 5 rounds
Then –
Cool down, stretch


In the Gym August 3rd

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 SLSLDL each side (light)
2 x 5 Push Ups
Then –
5x RDL (DBs/KBs)
15m Weighted Walking Lunge (same weight – hold at sides)
5x Push Press (same weight?)
X 6 rounds – all with same weight? (KBs or DBs)
rest as needed to maintain form
Then –
10x Pull Overs
30m Bear Crawl
X 4, rest as needed to maintain form
Then, if time:
4 x 10 calorie sprints at machine of choice, 1:1 work:rest
Cool down, stretch


In the Gym April 4th

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
30m Single Arm OH Walking Lunge (forward/backward one arm then switch)
then:
5x Clean (BB or KB)
8x Push Press
x 5 rounds, rest 30-60sec between rounds
Then:
5x per side Weighted Step Ups + 200m sprint ski/row
60 sec rest
x 5 rounds
Then:
Cool Down Mobility Work


In the Gym February 9th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 8 Good Mornings
2 x 5 each side, Single leg ass to bench squats
Then:
Work up to heavy SLSLDL – with BB or KB
Then:
3x per side heavy SLSLDL
5x Pull Ups
~60sec rest
X 6
Then:
5x Push Press (heavy)
10x KB Swings (medium weight)
60m Farmer’s Carry (heavy)
X 4 rounds, rest 30-60sec between rounds
If time:
Hateful 8 – 8×30/30 hard/less hard @ machine of choice
Cool Down


In the Gym November 17th

10:00 Warm up
work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 10 Goblet Squats
2 x 5 Squat Jumps
Then:
Work up to Front Squat
Then:
6 x 3 Front Squats
Rest 1-2min between sets
Then:
10x Med Ball Sit Toss (if appropriate); or single arm weighted sit ups; switch sides at 5 reps
8x Push Press
60sec FLR (or Plank hold)
5 rounds, rest as needed
Then:
If time 3 x 500m row 1:1 work/rest
Cool Down


In the Gym October 1st

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
Then:
Warm up to Back Squat weight – reasonable (for 5 reps)
Then:
5 x 5 Back Squats
Rest 60 sec between sets
Then:
8 to 1 Ladder Push Press with DB or KBs
Between rungs of ladder, complete: 15-30 sec per side, side plank (can hold stability ball between feet for added challenge)
Then:
5x Pull Over KB
10x Halo with KB or Plate
x 4
If time, finish with
3x 500m row (1:1 work rest)
Cool Down


In the Gym September 24th

10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2×30/30sec DB PP / OH Hold
2×30/30sec squat/squat hold
Then:
500m Row/Ski (go hard)
30x Goblet Squat
30x Dips (Rings or Bar)
30x Anchored Leg Lowers
30x Box Jumps
30x DB Push Press
30x Pull Overs
500m Row/Ski (go hard)
Rest as necessary to maintain form
Then:
4 x 60sec Plank Hold or FLR / 60sec Rest
Then:
Cool Down


In the Gym June 21st

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
30m OH walking Lunge each side forward and backward
2 x 5 push ups
Then:
Warm up to Jerk or Push Press
Then:
5x Jerk or Push Press heavy-ish, depending on athlete
8x Burpees
60-90sec rest
x 5 rounds
Then:
10x KB Swing
10x Bent Over Row
30sec Squat Hold
60sec rest
x 5 rounds
If time:
30sec kayakers
30sec front plank hold
30sec flutter kicks (or alternating leg lowers)
30sec rest
x 4 rounds
Cool Down