Workouts

 
June 2021
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In the Gym June 14th

10:00 warm up ski/row/bike
Work on mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 good mornings
(Break up into teams if group is larger than 3 people)
Then: (Team 1)
Warm up to heavy Dead Lift
Then:
6 x 3 Dead lift
Rest 1-2 minutes between sets
During rest: 5x Reverse Fly + 8x Frog Hops
Then: (Team 2)
5x Chest Press – DB or KBs, (floor or bench)
10x Deck Squats
60sec Ring Support Hold
4 rounds
If time:
6x 20sec sprint (all out) / 60sec rest @ machine of choice
Cool Down


In the Gym May 21st

10:00 Warm up
Work on Mobility / Stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
3 x 6 Goblet squats deep, hold and stretch
2 x 30m Tactical lunge
Then:
Warm up to heavy BSSU
Then:
5 x 3 BSSU per leg
Rest 1-2 minutes between sets
During rest, complete 5x Reverse fly (light weight)
Then:
10x Ball Slam
10x Split Jumps (total)
60sec OH Plate Hold
x 5 Rounds
If time:
1000m ski/row for time
Cool Down


In the Gym January 15th

POWER
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 15 Air Squats
2 x 30m Tactical Lunge
Then:
10x Goblet Squat (moderately heavy)
30sec sprint @ski/bike/row
x 3, rest 30-60sec between rounds
Then:
10x Split Jumps (or step ups) per leg
60sec Sprint @ski/bike/row
x 3, rest 60-90sec between rounds
Then:
10x Atomic Sit Ups
15m Bear Crawl
5x Reverse Fly (DBs or x-sym bands)
6 Rounds, rest as needed to maintain form
Cool Down


In the Gym November 13th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats – deep, hip opening, focus on posture
2 x 30m Tactical Lunge
Then:
Warm up to Front Squat 5 rep weight (about 75% of 1RM)
Then:
5 x 5 Front Squat – slow pull down, pause at bottom of squat, faster on the up
Rest 90sec between rounds;
During rest, complete 5x Reverse fly + 5x bent over row (DBs/KBs)
(Go lighter on the reverse fly than the bent over rows)
Then:
5x Floor Press
5x each side Windshield wipers – if appropriate, lock weights out over chest
5 rounds, rest as needed
Then – if time,
1000m ski/row for time
Then –
Cool Down, extra mobility, etc.


In the Gym March 29th

PE/SE
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Tactical Lunge
Then:
5x Front Raise
5x Lateral Raise
5x Reverse Fly
3 Rounds (keep it somewhat light; for extra shoulder/rotator cuff stabilization)
Then:
15 – 1 Ladder Goblet Squats
between each “rung”, complete 8 calories @ ski or bike
Rest as needed to maintain form, goal is perfect posture for goblet squats!
Then:
5x Pull Up
10x Sit Ups (can be GHD if appropriate for athletes)
30sec Ring support hold
x 5, rest as needed to maintain form
Then:
Cool Down, stretch, extra mobility…


In the Gym October 5th

STRENGTH

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 8 Good Mornings
2 x 30m Tactical Lunge watch posture
Then:
10-1 Dead Lift Strength Ladder, increasing weight each rung of the ladder (start at about 50% of 1RM)
Rest some between sets (1-2 minutes as athletes go heavier)
During rest, complete 5x Body Rows (Rings)
Then:
5x Reverse Fly + 5x Dips (or Push Ups; athlete dependent) + 10x Plate Halos each direction
5 Rounds, rest as needed
If time:
5x200m ski/row for time
Then, cool down


In the Gym September 25th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 Goblet Squats – focus on hip opening and posture!
Then:
Warm up to heavyish front squat (5 rep weight)
Then:
5 x 5 Front Squats
Rest 1-2min between rounds
During rest, do 5x reverse fly + 5x bent over row
Then:
10-1 / 1-10 Burpees / Ball Slam Alternating Ladder
Then, if time:
6×30/30sec hard/less hard @ machine of choice
Cool Down


In the Gym March 2nd

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 8 goblet Squat deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
6 x 3 Front Squat
Rest ~2min between sets
During rest, complete 5x Reverse Fly + 5x Bent Over Row with DBs/KBs
Then:
5x Floor Press
5x Floor Wiper (each direction) hold weight locked out over chest
x 5-7 Rounds
Cool Down


In the Gym July 12th

Strength Endurance

10:00 Bike/Jog
2 x 8 Shoulder Openers
3 x 5 Y’s and Cuban Press
3 x 5 Kb OH Press + Stretch
3 x 5 Wall Squats
30m OH Walking Lunge

Then:
10 – 1 Ladder of each (10/10/10/10, 9/9/9/9…)
Plank Pull – strict, full ROM, bar to chest
Pull Over
Reverse Fly
Barbell Push Press

Then:
Finish with a little personal visit with the C2 – 3 x 500m row rest 3:00 between efforts. Try for a sub 2:00 on at least one if not all of the efforts.

Athletes: Carolyn, Lindsay

plankrow


In the Gym April 24th

Strength

10:00 Warm Up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
3 x 6 Goblet Squats, deep with hip opening
Then:
Work up to Heavy Split Squat
Then:
3x Split Squat per leg
5x Reverse Fly with DBs
3x (per arm) Bent Over Row; 3 second 3 position lock-off on lower
6 Rounds, Rest as needed
Then:
5x Superman Flies on Rings
5x Ring Push Ups
5x Heavy Pull Overs
5x Weighted Leg Lowers/Lifts
6 Rounds, Rest as needed
Then:
Could Down, Mobility, Foam Roll

24Apr2017