Workouts

 
July 2021
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In the Gym July 9th

PE/SE
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
2 x (30sec air squat + 30sec squat hold)
Then:
10x KB Swing
2min Weighted Step Ups (hold weight at sides or front rack)
60sec OH Plate Hold
6 rounds, rest as needed (*reduce to 5 depending on the group)
Then:
15x Atomic Sit Ups (or normal sit ups)
60sec FLR or Plank Hold
60 sec rest
x 4
If time:
Finish with 8×30/30sec hard/easy at machine of choice
Cool Down


In the Gym April 23rd

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 goblet squats
Then:
8x Back Squat keep this on the light side, focus on quality form and ROM.
8x Burpee
x 5 rounds, rest 30-60sec between each round
Then:
10x Single Arm Weighted Sit Up (switch arms at 5)
50x Mtn climbers (total movements)
10x Body Row
5x KTE (or Feet to Hands on Floor with or without exercise ball)
x 4 rounds, rest as needed to maintain form.
Then:
Cool down with 5 minutes easy @ ski/row/bike and mobility work


In the Gym January 15th

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 15 Air Squats
2 x 30m Tactical Lunge
Then:
10x Goblet Squat (moderately heavy)
30sec sprint @ski/bike/row
x 3, rest 30-60sec between rounds
Then:
10x Split Jumps (or step ups) per leg
60sec Sprint @ski/bike/row
x 3, rest 60-90sec between rounds
Then:
10x Atomic Sit Ups
15m Bear Crawl
5x Reverse Fly (DBs or x-sym bands)
6 Rounds, rest as needed to maintain form
Cool Down


In the Gym March 29th

PE/SE
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Tactical Lunge
Then:
5x Front Raise
5x Lateral Raise
5x Reverse Fly
3 Rounds (keep it somewhat light; for extra shoulder/rotator cuff stabilization)
Then:
15 – 1 Ladder Goblet Squats
between each “rung”, complete 8 calories @ ski or bike
Rest as needed to maintain form, goal is perfect posture for goblet squats!
Then:
5x Pull Up
10x Sit Ups (can be GHD if appropriate for athletes)
30sec Ring support hold
x 5, rest as needed to maintain form
Then:
Cool Down, stretch, extra mobility…


In the Gym March 6th

POWER
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 squat jumps
2 x 30m Tactical Lunge
Then:
5x (per leg) Weighted Step Ups
5x Box jumps
60 sec rest
5 rounds
Then:
10x each direction Bulgarian Bag Swings (or Plate Halos)
5x Pull Ups
60sec Plank hold (can be on floor, rings, or Bosu)
5 rounds
Then:
30 sec flutter kicks + 30sec rest
3 rounds
30sec sit ups + 30sec rest
3 rounds
Then:
Cool Down


In the Gym January 30rd

STRENGTH

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
Then:
Work up to heavy SLSLDL BB or KB
Then:
3x SLSLDL per leg
10x Halo each direction
rest 60 secs
x 5
Then:
30 secs sit up
30 secs mtn climber
30 sec ring support
30 sec push up
30 sec rest
x 4
Then:
The Hateful Eight
8x 30/30sec hard/less hard at machine of choice
Then:
Cool Down


In the Gym October 2nd

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2x 30 M Tactical lunge, watch posture!!
Then:
Warm up to heavy Split Squat (weight at Front Rack), find weight for OH press
Then:
3x Heavy Split Squat per leg (Front Rack) +
5x Strict OH Press heavy-ish
5 Rounds, rest about 1 minute between rounds
Then:
8x KB or BB cleans
5x Box jumps
5 Rounds, minimal rest
Then:
Abs extra 😉
1:00 sit ups + 30 sec flutter kicks + 30 sec mountain climbers + 30 sec side plank hold each side
x2-3 rounds no rest
Then:
Cool Down


In the Gym August 14th

Power Strength
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
2 x 30m Tactical Lunge
2 x 5 SOTS with PVC
Then:
10 x Pull Ups
20 x Leg Lowers/Lifts
30 x Split Jumps (per leg)
40 x Push Ups
50 x KB Clean and Press
60 x Sit Ups
3 minute plank hold or FLR (total time)
10 x Pull Ups
Then:
2000m ski/row for time
Cool Down


In the Gym August 8th

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
2 x 10 Push Press
Then:
5 x Head Cutters (heavy, fast)
10x Broad Jump (or 20x Frog hop)
then 60sec rest
x 5 Rounds
Then:
5x Pull Ups
15 x Sit Ups (add weight as appropriate)
30sec Ring Support
5 Rounds, rest as needed
If time:
4 x 250m ski/row for time
Rest ~60sec between each
Then, Cool Down


In the Gym Aug 2nd

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

2 x 30/30 sec DB Push Press/OH Hold

2 x 30/30sec squat/squat hold

Then:

Warm up to heavy-ish BB Jerk or Push Press

Then:

5 x 5 BB Jerk (or Push Press)

Rest 1-2 minutes between sets

During rest, complete 5x Box Jumps (go high if possible)

Then:

30-20-10 reps of each:

Pull Overs + Push ups

Then, if time:

Ab circuit 🙂 30sec flutter kicks + 30sec mtn climbers + 60sec sit ups + 60sec plank hold

3-4 rounds; rest 60sec between each round

Cool Down