Workouts

In the Gym December 15th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
30m Single Arm OH Walking lunge – forward/backward then switch arms
Then –
Warm up to heavy-ish Front Squat
Then –
5x Front Squats (heavy)
5x Push Ups (on rings or BOSU for extra challenge)
X 5 rounds, rest 60-90sec between
Then –
8 to 1 Pull Up Ladder
After each “rung”, complete 12x Weighted Single Arm Sit Ups (switch arms at 6 reps)
Rest as needed to maintain form
If time –
4 x 250m Ski/Row for time
Rest 60sec between each
Then –
Cool down + stretch


In the Gym December 4th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Work on any additional mobility/stability
2 x 10 frog hops
Then –
10x total Split Jumps (or Lunge in Place) + 30sec Sprint @ Machine of choice (or jump rope!)
20x total Split Jumps (or Lunge in Place) + 30sec Sprint
30x total Split Jumps (or Lunge in Place) + 30sec Sprint
Rest 2 minutes
X 2 rounds (bump up to 3 rounds for heavy hitters)
Then –
60m Farmers Carry
30m Rock Carry w/Med Ball
10x Plate Halos each direction
10x (each side) Lateral hops – on floor, BOSU, parallettes
X 4 rounds, rest as needed
Then –
Cool down, stretch


In the Gym December 1st

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m Single Arm OH walking lunge (forward and backward, then switch)
Then –
10cal Ski Erg or Rower
10x Body Row
10x Sit Ups
10x Box Jumps
10x Burpees
X 5 rounds, rest as needed
** Can increase difficulty by having athletes do this “On the Minute” – Athletes have 60sec to complete each movement. Remaining time in each minute is rest.
Then –
Abpocalypse!
30 sec sit up
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 feet to hands on floor
60 sec rest
X 3 rounds
Then –
Cool down, stretch


In the Gym November 20th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
work on mobility/stability
2 x 10 frog hops
2 x 5 maxercist row
Then –
8 to 1 ladder (per side) Split Squats – hold weight at chest
After each rung, complete 5x Flying Burpees
Rest as needed to maintain form
Then –
10x KB Swing
10x Pull Ups
60sec OH Plate Hold
X 4 rounds, rest as needed to maintain form
If time –
3 x 250m Ski/Row for time
Rest 60sec btwn each
Then –
Cool down, stretch


In the Gym November 13th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 Good Mornings with PVC – open up shoulders and hamstrings
2 x 5 Single leg squat to bench
Then –
5x RDL (DBs or Kbs)
15m Weighted Walking Lunge (Das or KBs at sides or held in Front Rack position at chest)
5x Push Press
X 6 rounds, same weight for all movements, try not to put weights down until all rounds are complete.
Then –
10x Body Rows + 30sec Kayakers + 60sec Swimmers
X 4 rounds, rest as needed
If time:
“Hateful Eight”
8x 30sec hard / 30sec less hard @ machine of choice
Cool down, stretch


In the Gym July 19th

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 5 Push Ups
Any additional mobility/stability work on own
Then – 30/30s fun 😉
4 x 30sec work / 30sec rest: Burpees
1 min rest
4 x 30sec work / 30sec rest: Split Jumps (or step ups)
1 min rest
4 x 30sec work / 30sec rest: Goblet Squat
1 min rest
4 x 30sec work / 30sec rest: Sprints (at machine of choice)
1 min rest
**For extra challenge:
– take out the 1 minute rest
– and/or increase rounds of each movement from 4 to 5 or 6
Then –
60sec Front Plank Hold
30sec (each side) Side Plank Hold
30-60sec rest
x 3
Then –
Cool down, stretch


In the Gym January 20th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 30m Walking lunge hold KB at chest (light/med weight)
Then –
Warm up to ~heavy Front squat
Then –
3x Front Squats (fairly heavy)
5x Bent Over Rows
5x Reverse Flies
X 6 rounds, rest ~60sec between rounds
Then –
5x Pull Ups
10x Sit Ups (can be weighted)
10x Landmine Russian Twist each side
X 4 rounds, rest as needed to maintain form
Then –
Cool down, stretch