Workouts

In the Gym March 1st

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
2×10 Side Lying Leg lifts
2x 30sec work/30sec hold Push Press
Then:
5x Per side skaters lunge with landmine or sliders
6x Ball Slams
x5 rounds (Rest as needed)
Then:
6x Goblet Squats
15m Bear Crawl
5x Pushups
x 4 rounds minimal rest
Then:
8x 20 sec Sprint/10 rest machine of Choice.
Cool Down with mobility work


In the Gym January 3rd

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
30m Single Arm OH Walking lunge (forward + backward, then switch arms)
Then –
Find weight/warm up to heavy-ish TGU
Then –
2x per side TGU
5x Push Ups (on rings or BOSU for extra challenge)
X 5 rounds, rest 1-2minutes between rounds
Then –
60m Farmers Carry
30m Rock Carry (with Med ball)
10x (each side) Lateral Hops – can do on floor, with parallettes, or back and forth over BOSU
X 4 rounds, rest as needed
If time –
3 x 500m Ski/Row for time
Rest 1-2minutes between each
Then –
Cool down + Stretch


In the Gym December 15th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
30m Single Arm OH Walking lunge – forward/backward then switch arms
Then –
Warm up to heavy-ish Front Squat
Then –
5x Front Squats (heavy)
5x Push Ups (on rings or BOSU for extra challenge)
X 5 rounds, rest 60-90sec between
Then –
8 to 1 Pull Up Ladder
After each “rung”, complete 12x Weighted Single Arm Sit Ups (switch arms at 6 reps)
Rest as needed to maintain form
If time –
4 x 250m Ski/Row for time
Rest 60sec between each
Then –
Cool down + stretch


In the Gym September 8th

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
30m Tactical Lunge
Then:
find weight for heavy step up, farmers carry or front rack athletes choice
Then:
5x step up per leg
8x pull up
x 5 rest as needed
Then:
10x Landmine Squat to OH press (5 per side)
30x mtn climber
5x push up
x 5 minimal rest
Then:
40, 30, 20, 10 Calorie interval ladder on machine of choice, work rest 1 : 1
Cool Down


In the Gym August 18th

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
30m OH walking lunge, forward and backward
Then:
10x (total steps) weighted walking lunge, weight in Farmers Carry
30 sec OH Plate Hold
x 5 rounds rest as needed
Then:
8x Push up – rings, regular, bosu
30x mtn climber – total leg movements
x 4 rounds rest as needed
Then: 250m row/ski + 60 sec rest x 4
Cool Down


In the Gym June 19th

10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Deep Goblet Squat
Then:
Warm up to heavy Front squat (can be goblet of front rack depending on what is most appropriate for athlete)
Then: (Team One)
5x Front Squat +
15m HEAVY Sled Push but fairly fast, make em work!
x 5 rounds – athletes can pair up on FS and Sled push for space, split into teams if needed
Then: (Team Two)
5x Push Up
5x Body Row
30 sec OH plate hold
x 5 rounds
Then
8x 20/10 Machine of choice
rest 2:00
x 2
Cool Down plus mobility work


In the Gym May 19th

10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2x 7x front raise, 7x lateral raise, 7x reverse fly – all with same weight (light)
3×5 Wall Squats
30m OH walking lunge (Forward/Backwards then switch)
Then:
3x TGU
5x Pullups
X5 rounds (Rest 60-90 seconds in between)
Then:
5x Push ups
12x Anchored Leg lowers (Add weight for challenge)
30-60 sec swimmers
X5 rounds
Then: Cool down, Stretch


In the Gym May 1st

Strength
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
30m OH walking lunge (Forward/backwards, then switch)
2×5 Pushups
Then:
2x TGU
6x Body Row
X6 rounds(Rest 60-90 seconds between)
Then:
10x Decksquat
10x KB Swing
X 4 rounds
Then: Cool down/Stretch


In the Gym April 7th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
work on mobility/stability
2 x 30m Tactical Lunge
Then –
10x Body Rows
20x Head Cutters
30x Push Ups
40x Anchored Leg Lowers
50x Ball Slams
40x Sit Ups
30x Push Press
20x Goblet Squats
10x KTE
Then –
60sec Front Plank
30sec Side Plank (each side)
60sec rest
X 3
If time:
2000m for time ski or row
Cool down, stretch


In the Gym March 24th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 10 goblet squat
2 x 5 reverse flies (DBs or bands)
Then –
10x KB Swing
10x Push Press
60sec rest
x 5 rounds, increase weight through rounds if possible
Then –
10x Push Ups
30m Broad Jumps
x 4 rounds, rest as needed
If time:
30sec crunches + 30sec side plank each side + 30sec flutter kicks
x 2-3 rounds no rest
Then –
Cool down, stretch