Workouts

 
January 2022
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In the Gym January 24th

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
OH Mobility work on Floor or Foam roller
3 x 5 SOTS press
Then:
Warm up to RDL 5 rep weight
Then:
5 x 5 RDL
Rest 1-2 minutes between sets; during rest, do 10x Push Press (medium weight)
Then:
5x Dips (at rings or bar)
10x Body Rows (at rings)
30sec Ring Support
X 5 rounds, rest as needed
If time:
30sec flutter kicks + 60sec sit ups + 30sec swimmers + 60sec side plank hold (switch sides @30sec) + 30sec rest
X 2-4 rounds
Cool Down – Mobility


In the Gym August 11th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 good morning
2 x 3 each side Single Leg Ass-to-Bench Squat
Then:
Work up to heavy-ish SLSLDL (can use KB or BB, whichever is most appropriate for athlete)
Then:
5 x 4 each side SLSLDL
Rest 1-2 minutes between sets
During rest, complete 6x Pull Overs (fairly heavy)
Then:
10-1 Ladder
Goblet Squats + Strict OH Press
(10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10)
Rest as needed to maintain form
Cool Down


In the Gym August 9th

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
2 x 8 Goblet Squats – deep, hip opening, focus on posture
Then: (Team 1)
Work up to heavy-ish Front Squat (~75% 1RM, weight for 5 reps)
Then
5x Front Squat
5x Body Row
Rest 60-90sec
x 5 rounds
Then (Team 2)
5x Floor Press + 5x Floor Wipers (each side) + 10x Atomic Sit Ups (or regular sit ups)
5-7 rounds depending on group
Then, if time:
4 x 250m interval, 60 sec rest between each
Cool Down


In the Gym August 6th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU.
Then
2x TGU per side
15-30sec Ring Support (can set up FST for more ring stations; athletes can also hold on Dip bars if they’re not quite ready for rings)
Rest 60-90sec between rounds
x 6 rounds
Then:
10x Box Jumps (Can do Squat Jumps or fast step ups as an alternative)
60sec Wall Sit Hold
60sec rest
x 4 rounds
If time:
5x 30sec hard / 30sec easy @ machine of choice
Then:
Cool Down


In the Gym August 2nd

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 (forward and backward each arm)
Then: (Team 1)
5 to 1 ladder Split Squats (hold weight at chest or at sides, athlete’s choice)
Start light and increase weight as reps decrease
After each “rung”, complete 10x Anchored Leg Lowers/Lifts
Then:
3 x 2 Split Squats each side at heavy weight
Rest 60-90sec between sets (yes actual rest 😉 )
Then: (Team 2)
5x Strict Dead Hang Pull Ups (can add weight if appropriate) + 15m Bear Crawl (heavy)
Rest 60sec between rounds
x 6 rounds
Then:
(Switch Teams)
If time:
1000m ski/row for time (or 50cal air dyne)
Then:
Cool Down with mobility, stretching…


In the Gym July 23rd

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m Tactical Lunge
Then:
Stations: rotate through every min on the min. Athletes have 60 sec to complete the station, their rest is the remainder of the 60 secs
150m Ski or Row (or 10 cal air dyne?)
10x Pull Ups
10x Sit Up (atomic sit ups or weighted sit ups for extra challenge)
10x Ball Slam
10x Burpees
x 5 rounds
Then:
“Ab-pocolypse” 😉
30 sec V-seat hold
60 sec mtn climber
30 sec flutter kick
60 sec plank one foot off the floor for 30 sec then switch elevated foot.
30 sec KTE (or feet to hands on floor)
60 sec rest
4 rounds
Then:


In the Gym January 8th

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 5 Squat Jumps
2 x 5 Tuck Jumps
Split into Teams if group is large

Then: TEAM 1
5x Box Jumps @ low box
5x Box Jumps @ medium box
5x Box Jumps @ high box
x 4 Rounds, rest as needed to maintain form
(If jumping is no go, do 5x KB Swings or Goblet Squats at 3 different weights, x4)

Then: TEAM 2
5x Body Row
5x Floor Press
5x each side Windshield Wipers – lock out weight over chest or press hands into floor
5 Rounds, rest as necessary

Then, SWITCH

Then:
10-1 Head Cutter Ladder – alternating with partner make sure athletes maintain space while completing this
Hold KB at chest while partner completes reps

Then:
Cool Down


In the Gym October 26th

10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 Maxercist down 2 x 10 Good Morning Then: 5x DL 10x KB Swing 60m Farmers Carry 10x Clapping Push up, or regular or try clapping push up on knees x 5 Then: The Hateful Eight […]


In the Gym June 22

POWER
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
30m Tactical Lunge x2
2 x 5 Squat Jumps
(If group is big, split up into two teams)
Then: (team 1)
8x KB Swings
15m Sled Push (heavy and fast)
30sec rest
x 6 rounds (can alternate sled push with partner)
Then: (team 2)
10x Body Rows
30second Ring Support
5x each side Floor Wipers (or WW if more appropriate for athlete)
5 rounds
(switch teams)
Then:
Cool Down