Workouts

 
May 2021
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In the Gym May 17th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 3 per side Single Leg “OTB” Squat unweighted
Then:
10x Weighted Walking lunge (so 5 steps per leg), farmers carry good posture and strict form!
8x Body Rows
30sec per side Side Plank Hold (hands or forearms)
30-60sec rest
x 5 rounds
Then:
5x Floor Press
5x Floor Wiper (each direction) hold weight locked out over chest if appropriate
x 5-7 Rounds
If time:
5 minute cool down pace on machine of choice
Light mobility, stretch/foam roll


In the Gym May 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 30m Tactical Lunge
Then:
Back squat – warm up to 5 rep weight – don’t go too heavy; see below..
Then:
5 x 5 Back Squats with 4-position holds: hold for 3 seconds standing upright, then 3 second holds at each position going down – 1/3  depth, 2/3 depth, full depth; try to accelerate up out of bottom of squat
Rest 1-2 minutes between sets
During rest, do 5x Burpees
Athletes can alternate with partner if group is big
Then:
10-1/1-10 Ladder of Bent Over Row / Anchored Leg Lower&Lift
(10/1, 9/2, 8/3…)
If time:
30 sec sprint @machine of choice
60 sec rest
4 rounds, keep pace consistent for sprints
Cool Down


In the Gym May 10th

10:00 warm up ski/row/bike
Work on mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 3 per side SLSLDL with single KB
Then:
Work up to a heavy DL heavy for 3 reps – BB, KB, or Hex Bar
Then:
6 x 3 Deadlift (touch and go)
Complete 6x heavy Pull Overs between sets of DL
Then:
8x Push Ups (can do on rings or bosu for extra challenge)
5x Box Jumps
30sec Ring Support Hold
x 5
Then, If time:
1000m for time on machine of choice
Cool Down


In the Gym May 7th

10:00 warm up ski/row/bike
Work on mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU
Then
6 x 2 TGU per side
Between each set, do 15m Bear Crawl
** or: Split Squats instead of TGU; Mountain Climbers instead of Bear Crawl
5x Split Squats each side, with or without weight, focus on alignment
30sec Mountain Climbers – slow leg movement at first to work on stabilizing movement
3-5 rounds
Then:
5x Pull Up
10x KB Swing
60sec Wall Sit Hold (med ball on lap keep quads parallel to floor)
x 5 rounds, rest as needed to maintain form
Then:
Cool Down


In the Gym May 3rd

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 5 DB PP (light, warm up shoulders)
3 x 5 Reverse Fly (light DBs again shoulder warm up)
Then:
5x RMM (medium heavy weight, will likely be limited by push press) +
2:00 min row/ski or airdyne go hard – keep track of pace, maintain pace for all three rounds
2:00 rest between rounds
3 rounds
Then:
10x Back Squat (medium weight focus on form) +
2:00 min row/ski or airdyne go hard – keep track of pace, maintain pace for all three rounds
2:00 rest
3 rounds
Then, if time finish with:
30x Sit Ups + 30x Pull Overs + 3min total Plank Hold
Then:
Cool Down


In the Gym April 30th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 5 Reverse Flies with lightweight DBs
Then:
8x Push Up +
5x Pull-up
60sec hard at machine of choice (or 60sec jump rope)
Rest 30-60sec between rounds
5 rounds
Then:
15 minutes of:
10x Ball Slam
10x Dip (Bench, Bars, or Rings) +
10x Anchored Leg Lowers
Max Rounds in Fifteen minutes, rest as necessary to maintain form in all movements.
Then:
Cool Down with mobility work


In the Gym April 28th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2x 30sec/30sec DB PP / OH Hold
2x 30sec/30sec Squat / Squat Hold – no weight
then:
10x Pull Up +
20x Head Cutter +
30x Box jump (or squat jump/ frog hop whichever is most appropriate for athlete and ROM) +
40x Proper Push ups +
50x Air squat +
60x Ball Slams +
10x Pull ups
Then:
Finish with a 1000m effort for time, machine of choice
Then:
Cool Down 5 min more easy on machine plus mobility work


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 23rd

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 goblet squats
Then:
8x Back Squat keep this on the light side, focus on quality form and ROM.
8x Burpee
x 5 rounds, rest 30-60sec between each round
Then:
10x Single Arm Weighted Sit Up (switch arms at 5)
50x Mtn climbers (total movements)
10x Body Row
5x KTE (or Feet to Hands on Floor with or without exercise ball)
x 4 rounds, rest as needed to maintain form.
Then:
Cool down with 5 minutes easy @ ski/row/bike and mobility work


In the Gym April 21st

Work on mobility/stability
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Then:
Pull Up +
Push Up +
Box Jump
10-9-8-7-6-5-4-3-2-1 reps of each movement, move through at a steady pace rest as necessary.
Then: Rest 3-5min after ladder is completed (work on mobility, easy row/ski, etc)
Then:
40+30+20 cal or reps of each:
Calories on Airdyne (hard efforts) + Split Jumps (total reps for split jumps – so 40 total / 20 per side, etc)
Then:
Cool down with mobility work