Workouts

 
November 2021
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In the Gym November 1st

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Deep Goblet Squat
30m Tactical Lunge
Then:
5x Split Squat per leg hold Kbs or DBs at Front Rack position
8x Headcutter
5 Rounds, rest 60-90sec between rounds
Then:
6x Pull Up
10x Sit Ups (can be weighted; or crunches)
30 sec Ring support
x 4 rounds rest as necessary
If time:
4x250m ski/row/bike; 1:1 work:rest (or about 1 minute rest between each)
Cool Down


In the Gym October 20th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2x30m Tactical Lunge
Then:
Warm up to Heavy Split Squat – hold weight at chest
Then:
3x Split Squat per Leg
5x Strict OH Press
5 Rounds, rest 60sec between rounds
Then:
10 to 1 / 1 to 10 Alternating Ladder
Pull Up / Burpees
Then, if time:
3x500m ski/row; rest 2minutes between each
Cool Down


In the Gym June 18th

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
30m Tactical Lunge
2 x 5 Squat Jumps
Then:
Warm up to split squat (heavy-ish) and box jump height
Then:
3x Split Squat per side
8x Box Jumps
60sec Rest
x 6 rounds
Then:
20sec all out sprint (outside, jump roping, hula hooping :), or at machine of choice)
60sec rest
x 8
Then:
5x Pull Ups
10x Anchored Leg Lowers/Lifts
60sec Mountain Climbers
x 4 rounds, rest as needed
Then:
Cool Down, mobility


In the Gym December 2nd

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 30m OH Walking Lunge Then: Warm up to heavy Split Squat Then: 3x Heavy Split Squat per side 5x Body Row Rest […]


In the Gym October 9th

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
30m Tactical Lunge
Then:
Split Squats – warm up, find weight (Front Rack or Farmer’s Carry) heavy-ish
Then:
5x Split Squats per side
30m Broad Jumps
60 sec rest
5 Rounds
Then:
10x Push Press + 150m ski/row (go hard!)
60sec rest
5 Rounds
Then, if time: 6-1 Pull Up Ladder (strict, dead hang, athletes can add weight if appropriate)
Cool Down, stretch


In the Gym September 16th

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 30m Tactical Lunge – focus on posture!
2 x 5 Squat Jumps
Then:
Warm up to Weight for Split Squats (Farmer’s Carry or Front Rack hold) and Box Jump height
Then:
5x Split Squat per leg (moderately heavy)
7x Box Jumps
60-90sec rest
x 5 rounds
Then:
10x Pull Ups
10x Anchored Leg Lowers (on bench or floor)
30sec Mountain Climbers
x 5 rounds, rest as needed to maintain form.
If time:
5 x 200m ski/row (go hard!) with 1 minute rest between each effort.
Cool Down



In the Gym April 29th

STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2x30m Tactical Lunge
Then:
Warm up to Heavy Split Squat – can hold weight at chest or at sides in Farmers Carry
Then:
3x Split Squat per Leg
5x Body Rows (feet on bench if appropriate, can also be single arm if appropriate)
5 Rounds, rest 60sec between rounds
Then:
10 to 1 / 1 to 10 Alternating Ladder
KB Swings / Burpees
If possible, increase weight on KB Swings as reps decrease
Then, if time:
3x500m ski/row; rest 2minutes between each
Cool Down


In the Gym February 18th

STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3 × 5 wall squats
3 x 3 SLSLDL with KB
Then:
6 x 3 Split Squat per leg, KBs or DBs in Front Rack
Then:
20x Med Ball Sit throw partners + 60 sec plank
+ rest 30 sec
x 5
Then:
5x Pull up
30 sec sprint interval
60 sec rest
x 5
Cool Down


In the Gym January 2nd

STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30 M Tactical lunge x 2 – watch posture!!
Then:
5x Split Squat (per leg) weighted as appropriate
20x Bulgarian Bag Swing or Halo 10 each direction
x 5
Then:
5x Strict Press
10x Anchored Leg Lower
x 5
Then:
8x 30/30 The Hateful Eight
Then:
Cool Down