Workouts

 
May 2022
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In the Gym March 30th

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 30/30sec DB PP / OH hold
2 x 30/30sec Air Squat/Squat hold
Then:
10x Ball Slam
10x Split Jump or Split Squat if knees protest
8x Chest Press
Rest as necessary
x 4 rounds
Then:
5x Pull Ups
8x Box Jump
60sec OH Plate Hold
x 5 rounds, rest as needed
Then:
3 x 30cal Machine of choice- 60 – 90 sec rest between efforts.
Cool Down mobility work


In the Gym March 21st

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
3 x 8 KB Swings
Then:
6x Clean, KB or BB
8x Pull UP
5 rounds, rest 1 minute between rounds
Then:
5x Burpee Broad Jump
10x Prone Superman/OR Back Ext on Stability Ball
30sec each side Side Plank (can add hip lifts if appropriate)
5 rounds, rest as needed to maintain form
Then:
3 x 250m row or ski 1:1 works rest
Cool Down mobility work


In the Gym March 16th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Single Arm OH Walking Lunge
Then:
Find Weight for heavy BSSU
Then:
3x each side BSSU
5x Reverse Flies (light)
5x Bent Over Rows (medium heavy)
X 5 rounds, rest ~60sec between rounds
Then:
10x KTE (or feet to hands on floor)
30sec Ring Support
30sec Flutter kicks
30sec rest
X 5
Cool down with mobility


In the Gym March 14th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 good mornings
2 x 30m tactical lunge
Then:
Warm up to heavy DL (BB/Hex/KB)
Then:
3x Dead Lift (heavy)
6x Push Ups (on rings if appropriate)
X 6, rest ~60sec between rounds
Then:
10x Pull Overs
60sec Mountain Climbers
X 4, rest as needed
Then:
8×30/30sec hard/easy at machine of choice
Then:
Cool down, mobility


In the Gym March 9th

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 deep, hold and stretch
Then:
Work up in weight for Front Squat (heavy)
then
3x Front Squat (heavy)
5x Ring Dips
X 6 rounds, rest 60-90sec between rounds
Then:
60 sec heavy floor press (one per 10 sec, hold locked out the rest of the time) +
10x Anchored Leg Lowers/Lifts
10x Body Rows
x 4-5 rounds
Then:
Cool Down


In the Gym March 2nd

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 good mornings
2 x 3 each side Single leg ass-to-bench
Then:
Find weight for heavy SLSLDL (can use BB/KB/DBs)
Then:
3x SLSLDL each side (heavy)
8x heavy Pull Overs
60sec rest
X 5 rounds
Then:
10x Goblet Squat
30m Rock carry hold (med ball)
60m Farmers carry
X 5 rounds, rest as needed to maintain form
If time:
8×30/30sec hard/easy at machine of choice
Then:
Cool down with mobility


In the Gym February 28th

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
Then –
Warm up to heavy Back squat
Then –
3x heavy Back Squats
5x Push Ups (on rings for added challenge)
Rest 60-90sec
X 6 rounds
Then:
10x Body Rows
12x Weighted Single Arm Sit Ups (switch sides at 6)
60sec Plank Hold with Alternating Shoulder Taps
X 4 rounds, rest as needed
If time:
1000m row/ski for time
Cool down with mobility


In the Gym February 25th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 30m tactical lunge
Then:
5x each side Weighted Step Ups (heavy; hold at chest or sides)
3x Pull Ups (can do as unassisted single reps if appropriate)
X 5 rounds, rest ~60sec between rounds
Then:
5x Floor Press
5x Floor Wiper (lock weight out over chest if appropriate)
x 5, rest as needed to maintain form
Then if time:
50calories @ ski/row/airdyne
Then:
Cool down with mobility


In the Gym February 23rd

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 3 Ass to Bench Single leg squat
2 x 10 Good Morning
Then:
work up to Heavyish Deadlift
Then:
5x Deadlift
5x heavy OH Press (strict)
x 5 rounds, rest 60sec between rounds
Then:
10 to 1 ladder,
Burpees
Anchored Leg Lowers/Lifts
(10/1, 9/2, 8/3…)
If time:
8x 30/30 hateful eight
Then:
Cool down


In the Gym February 21st

10:00 warm up + mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 Wall squats
3 x 6 Deep Goblet Squat
30m Single arm OH walking lunge – forward + backward w/one arm, then switch.
Then:
10x Weighted Walking Lunge (total steps) – hold weight at sides or chest, athlete choice
3x RMM (heavy)
Rest 60sec
X 6
Then:
10x KTE + 30 second ring support + 30 sec rest
x 4
Then, if time:
1000m ski/row for time
Cool down with mobility