Workouts

 
July 2021
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In the Gym April 26th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Goblet squat
3 x 5 Squat jumps
Then:
10x KB Swing
2:00 minute Row/Ski or Airdyne, go hard – set a goal from pace maintain pace for all rounds.
1:00 minute Rest
3 Rounds
Then:
10x Front Squat or Front Rack Squat (with two Kbs which ever is most appropriate)
2:00 minute Row/Ski or Airdyne, go hard – set a goal from pace maintain pace for all rounds (choose different machine than previous block)
1:00 minute Rest
3 Rounds
Then:
30-60 sec Ring support + 30-60 sec rest
x 3
Cool Down mobility work


In the Gym April 5th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
Then:
10 to 1 Ladder (descending) of each
Burpees + Box Jumps
(10+10, 9+9, 8+8, etc)
Then:
5x Pull Overs (heavy)
5x each side Floor Wipers
60sec Ring Support
4 Rounds
Then, finish with:
30-20-10 calories at machine of choice,
1:1 Work:Rest (or rest 1-2min between efforts)
Cool Down


In the Gym March 15th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2×30/30sec squat/squat hold (no weight)
2×30/30sec hard/easy at machine of choice to open up lungs
Then:
6 – 1 Split Squat Ladder (per leg; increase weight each round)
After each rung: 15m Flying Burpees
Then:
5x (1min all out / 2min full rest) – try to maintain pace for every effort
Then:
5x Body Rows (can do with feet elevated or single arm if appropriate) + 5x Windshield Wipers (each side) + 30sec Ring Support
4 Rounds
Cool Down


In the Gym October 21st

Oct. 21
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
4 x 30/30 machine of choice to open up the lungs a bit
Then:
Then:
10x Ball Slam + 5x Pull Up
x 10 rounds – reduce rounds as appropriate
Then:
10x Halo + 5x RMM
x 6 rounds
Then 5 x 500m Row or 40 cal air dyne 2:00min rest between rounds (reduce to 3 rounds as appropriate)
Cool Down


In the Gym September 14th

Power
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
3 x 5 Squat Jumps
Then:
Warm up to Back Squat with bar + chains (don’t go too heavy; see below; can use 15# bar with chains if more appropriate for athlete or without chains)
Then:
5 x 5 Isometric-Dynamic Back Squats
How this works: have athletes pause for 3-4 seconds in four positions on the lower: top of squat (standing), 1/4 squat depth, 1/2 squat depth, full squat depth – quads parallel or whatever is full depth for their ROM; after last pause, recruit glutes for fast acceleration up, feet leave the floor if possible)
Have athletes partner up and one person rests while the other person is completing the reps; should be focused and heavy enough that they need the rest!
Rest 1-2minutes between sets if not in partners
Then:
30m Flying Burpees
30sec Ring Support
5 Rounds; can have people partner up: while one person is doing burpees the other is on rings, any extra time after the 30sec ring hold is rest (while waiting for partner to finish burpees)
If time:
6x (20sec sprint / 60sec rest) @machine of choice
Cool Down


In the Gym December 4th

Strength
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 8 Good Morning with PVC or 15# BB across back
Then:
Warm up to / review RDL (use BB or KB)
Then:
4x Heavy RDL (Can do Hex Bar DL instead if RDL is a no go for the athlete)
30sec Ring Support
5 Rounds, rest 60sec between rounds
Then:
10x Split Jumps (total; no weight)
60m Farmer’s Carry
5x Pull Ups
5 Rounds, rest as needed
If time:
1000m ski/row for time
Cool Down


In the Gym November 8th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
5x TGU per side (light, use as warm up to DL)
Then:
Warm up to ~75% 1RM Dead Lift
Then:
5 x 5 Dead Lift – hex / BB / KB
Rest 60sec between sets
Then:
10x Plate Halos – each direction
30sec Ring Support
5x Dips – on rings or dip bar
5 rounds, rest as needed yes this should smoke the shoulders
Then:
8x 30/30sec “hateful eight” go hard (:
Then:
Cool Down


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 March 22nd

POWER
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 SOTS with PVC
3 x 5 squat jumps
Then:
Warm up to Clean and Press (with BB, KBs, or single KB)
Then:
5x Clean + Press
150m sprint (go hard!)
60sec rest
5 rounds
Then:
30-20-10 reps of each, rest as needed:
KTE
Body Rows
Atomic Sit Ups
Then, if time:
3 x 60sec OH Plate Holds / 60sec Rest
3 x 60sec Ring Support / 60sec Rest
Cool down with mobility


In the Gym March 13th

POWER
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 5 squat jumps
30m OH Walking Lunge (forward/backward each arm)
Then:
8x Head Cutters
5x Split Jumps per leg (or sled push if jumping a no go)
6 Rounds, rest ~1min between rounds
Then:
8x Body Rows
5x Floor Press
5x Floor Wipers (each direction) – either with weight locked out over chest, or hands on floor
5 Rounds, rest as needed
Then:
60sec Ring Support / 60sec Rest
x3
Cool Down