Workouts

 
May 2022
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In the Gym May 20th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 6 Goblet squat
Then:
Warm up to Back Squat weight – reasonable (for 5 reps)
Then:
5x Back Squats
6x Push Press with DB’s or KBs
Rest 60 sec between sets
5 rounds
Then:
10x Halo with KB or Plate
15-30 sec per side, side plank (can hold stability ball between feet for added challenge)
5x Pull Over KB
x 4 rest as needed, no form loss.
Finish with:
3 x 500m row/ski or 2 min airdyne (1:1 work:rest – rest the same amount of time it took for the interval
Cool Down with light mobility work or a recovery walk or spin and do mobility later.


In the Gym May 18th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
30m OH Walking Lunge – forward/backward each side
Then:
Warm up to TGU – limit weight if still working on ROM
If TGU’s are a no go for athletes – have them do a combo KB Press and Stretch and Lunges or Step ups.
Then:
3x TGU per side – heavy-ish if form is good
8x Body Row
x 5 rounds rest as necessary so no form loss
Then:
6x Chest press (BB or DBs; on bench or bosu)
10x Anchored Leg Lowers – if on bench athlete can grab bench with hands and do leg lowers there – these can also we weighted light med ball between feet if appropriate for athlete.
5 Rounds, rest as needed no form loss
Finish with:
3 x 30sec plank/30 sec ring support/ 30 sec rest
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym May 16th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 10 Good Mornings
Then:
Warm up to Heavy-ish RDL (KB or BB)
Then:
5x RDL
8x Pull Ups
10x Atomic Sit Ups/GHD Sit Ups if appropriate for group – or standard sit up can be weighted weighted
5 Rounds, rest as necessary so no form loss
Then:
6x Burpee
10x KB Swing
30 sec mtn climber
5 Rounds minimal rest
Then, PE interval – go for sub 5 min
1000m ski/row for time
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym May 6th

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
30m Tactical Lunge
2 x 10 Push Press
Then:
IWT
6x Front Squat + 250m Row/ski + 2min rest
x 3
Rest 2:00min
Then:
8x KB Swing + 250m Row/ski + 2min rest
x 3
Then:
30sec sit ups + 30sec mountain climbers + 30sec flutter kicks + 30sec each side side plank hold x 3, rest 60sec between rounds
Then:
Cool Down Mobility work


In the Gym April 25th

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 5 Squat Jumps
2 x 8 Push Press
Then:
10x Deck Squat
20x Pull Up
30x Air Squat
40x Mtn Climber
50x Sit Up
40x Body Row
30x Leg Lower
20x Push Press
10x RMM
If time:
8x 30/30sec hard/easy @ machine of choice
Then:
Cool Down Mobility Work


In the Gym April 22nd

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 Deadlift not too heavy
Then:
5x Deadlift
10x Ball Slam
x 5 rest as necessary after slams
Then:
8x Push Up
8x Ring Dip
30sec Side Plank per side
4 Rounds
If time:
1000m ski/row
Cool Down mobility work


In the Gym April 13th

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 30m Overhead Walking Lunge
2 x 15 Air Squats
Then:
3x TGU
8x Box Jump
x 5 rounds rest as necessary
Then:
10 – 1 Ladder (decreasing for each)
Ball Slams + KB Swings
(10/10, 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1)
Rest as needed to maintain form
Cool Down Mobility work


In the Gym April 11th

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 5 Push Ups
2 x 5 Squat Jumps
Then:
8x RMM + 10x Split Jump (5 per leg) + 1 minute rest
6x RMM + 20x Split jump + 1 minute rest
4x RMM + 30x Split Jump+ 1 minute rest
2x RMM + 1 minute rest
Can increase weight on RMM as reps decrease, if appropriate
Then:
60m Farmer’s Carry
30 sec push press
30 sec interval on machine of choice
4 Rounds, rest as needed
Then:
Cool Down Mobility work


In the Gym April 6th

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 not heavy
Then:
5 x 5 Isometric-Dynamic Back Squats
How this works: 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 your ROM; after last pause, recruit glutes for fast acceleration up, feet leave the floor if possible)
Rest 1-2minutes between sets
Then:
6x Burpee Broad Jump
6x Box Jump
30sec Ring Support
5 Rounds
If time:
6x (20sec sprint / 60sec rest) @machine of choice
Cool Down


In the Gym April 4th

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 5 Squat Jumps
30m Single Arm OH Walking Lunge (forward/backward one arm then switch)
then:
5x Clean (BB or KB)
8x Push Press
x 5 rounds, rest 30-60sec between rounds
Then:
5x per side Weighted Step Ups + 200m sprint ski/row
60 sec rest
x 5 rounds
Then:
Cool Down Mobility Work