Workouts

In the Gym January 8th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
2 x 30m Tactical Lunge
2 x 5 per side Maxercist Row
Then –
5x per side Skater’s Lunge w/Landmine
5x RMM
X 5 rounds, rest 1-2min between rounds
Then –
5x Pull Ups
10x Anchored Leg Lowers
60sec Front Plank (at rings for extra challenge)
X 4 rounds, rest as needed to maintain form
If time –
20sec sprint (all out) + 60sec rest
X 4 (at machine of choice)
Then –
Cool down + stretch


In the Gym December 11th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 10 Good Mornings
3 x 5 Bent Over Rows (light to medium weight)
Then –
Warm up to Heavy(ish) Dead Lift
Then –
5x Dead Lift (heavy-ish)
3x RMM (also heavy)
X 5 rounds, rest 1-2minutes between rounds
Then –
5x Pull Ups
30m Sled Push
30sec Squat Hold (on BOSU for extra challenge)
X 4, rest as needed
Then –
3 x 250m ski/row sprint
Rest 60sec between each
Then –
Cool down and stretch


In the Gym November 6th

10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2x30m Tactical Lunge
2×5 Squat Jumps
Then:
10x Split Jumps can be 10 total or 10 per leg athletes choice
10x Headcutter
X5 (Rest 60-90 sec between)
Then:
5x RMM
10x Atomic Sit up or Weighted Sit up
10x (Per side) Windshield Wipers
X4
Then:
8×30/30 Hard/Easy Machine of Choice


In The Gym October 2nd

10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×5 Squat Jumps
2×5 Tuck Jumps
Then:
5x Box Jumps
5x RMM
X5 (Rest 60 sec between )
Then:
5x GHD sit up or weighted sit up.
8x Pullover
10x Windshield Wiper (total)
X4 rounds
Then:
8×20 sec all out sprint/10 sec rest machine of choice


In the Gym June 14th

10:00 warm up + Mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 × 5 OHS + SOTS
3 × 5 squat jumps
Then:
warm up to 5RM Push Press (BB/KB/DB athletes choice)
Then:
5x RMM
5x Deck Squat
20 sec ring support
5 rounds
Then:
warm up to heavy weighted Lunge
15m weighted lunge
5x Strict Press – can be with Landmine, KB/DB/BB or one leg one arm, athletes choice.
Then:
If time
8x 30/30 (the Hateful Eight)
Cool Down plus mobility work


In the Gym May 5th

10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×3 Maxercist row
Then:
5x SLSLDL
15m Sled push
X5 rounds (Rest 60-90 sec between)
Then:
5x RMM
30-60 sec superman hold
10x GHD or sit-up of choice
X5 rounds
Then: 2000m Ski/Row for time


In the Gym March 27th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility or stability or both
2 x 5 Squat Jumps
2 x 5 (per side) High Knee March – hold KB at chest
2 x 5 Reverse Flies
Then:
8x RMM @
+ 4x Box Jumps
6x RMM @
+ 6x Box Jumps
4x RMM @
8x Box Jumps
2x RMM @
+ 10x Box Jumps
Increase weight on RMM as reps decrease
Rest as needed to maintain form
Then:
12x Med Ball Sit Toss (or single arm weighted sit ups, switch arms at 6)
6x per side Windshield Wipers (lock weight out over chest?)
60sec Ring Support
X 4
If time:
Team 2000m ski erg – switch every 200m or go for it solo


In the Gym December 9th

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 × 5 wall squats
2 x 10 good mornings
Then:
Work up to heavy Step up
Then
5x per leg Step up – weight on back, front rack or hands at sides – do not swing weights in hands to make movement easier.
6x Body Row
5 rounds, rest as needed
Then:
3x RMM
8x Box Jump
30 sec OH Plate Hold
5 Rounds, minimal rest
Then:
Finish with PE interval:
2000m ski/row for time
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym November 30th

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 × 5 Wall squats
2 x 8 Goblet Squats
Then:
Warm up to heavy-ish Front Squat, reasonable for 5 reps
Then:
5x Front Squat
8x Body Row
5 Rounds, rest as needed
Then:
5x RMM
15m KB or Sled Plank Pull
x 4 rounds minimal rest.
Then:
Tabata interval:
4x 20/10 Whipsmash or machine of choice
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym November 21st

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 30m Tactical Lunge
Then –
5x Front Raise
5x Lateral Raise
5x Reverse Fly
X 3 (light DBs, a little extra shoulder warm up)
Then –
5x RMM (medium heavy DBs)
10x Deck Squats
X 4, rest 60sec between rounds
Then –
10x Bulgarian Bag Swings or Plate Halos – each direction
60sec Wall Sit Hold with med ball on lap
X 4 rounds, minimal rest
Then –
8x 20sec sprint / 10sec rest @ machine of choice
Then –
Cool down with mobility