Workouts

 
July 2022
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In the Gym June 8th

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 x 5 Wall squat
2x30m Tactical Lunge
Then:
Warm up to Heavy Split Squat – hold weight at chest
Then:
5x Split squat per leg, weight held at chest or BB on back
8x Pull Over
5 Rounds, rest as needed.
Then:
10 to 1 / 1 to 10 Alternating Ladder
Ring Dip / Burpees
Then, finish with Power based intervals
3x500m ski/row; rest 2minutes between each
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym December 15th

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)
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 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 September 10th

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/backward each arm)
2 x 10 KB swings
Then:
5x Split Squats each leg (light to medium weight)
8x Headcutters
5 rounds, rest 1 min between rounds
Then:
30m Farmer’s Carry heavy
30sec sprint (hard!) at machine of choice
60sec OH Plate Hold
90sec rest
x 5
Then – cool down with mobility work


In the Gym September 8th

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Goblet Squats, deep, hip opening, focus on posture
3 x 3 each side SLSLDL, light, warm up
Then:
Warm up to Split Squats heavy – can hold weight at chest or at sides
Then:
3x each side Split Squats
3x Dips, at rings or dip bars, minimal assistance
Rest 1 minute
x 6 Rounds
Then:
8x Pull Overs
15m Bear Crawl (or Mtn Climbers 50 total)
60sec Wall Sit Hold
x 4
If time:
6x 20sec sprint / 60sec rest
Cool Down


In the Gym March 5th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3×5 wall squats
3 x 6 goblet squats deep, hold and stretch
Then:
Work up in weight for Front Squat, if big group have one team to FS while the other does Split squat and switch
then
5x 5 Front Squat rest 1 – 2 minutes between sets
then
5 x 5 Split Squat, KB in Front Rack or single DB at chest
rest 1 – 2 minutes between sets
Then:
60 sec heavy floor press (one per 10 sec, hold locked out the rest of the time +
6x Pull Over +
10x each direction Bulgarian Bag Swing (or Halo)
x 5
Cool Down



In the Gym September 6th

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 January 11th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Tactical lunge – forward and backward then switch arms.
2 x 5 squat jumps
Then:
5x Split Squat (weighted per leg) + 10x Flying Burpee
4x Split Squat (increase weight if appropriate) + 10x Flying Burpee
3x Split Squat ” ” + 10x Flying Burpee
2x Split Squat ” ” + 10x Flying Burpee
1x Split Squat ” ” + 10x Flying Burpee
Increase weight as you go and rest as necessary.
If you complain about flying burpees you can always do it twice ( ;
Then:
5x Strict Press
30 sec Ring Support
x 5
Then:
8x 30/30 Hateful Eight
Cool Down


In the Gym October 20th

Strength & Power Endurance

10:00 Warm Up (row/ski/airdyne)
2 x 8 Shoulder Openers
3 x 5 Y’s and Cuban Press
3 x 5 Kb OH Press + Stretch
3 x 5 Wall Squats
30m Tactical lunge (forward and backward)
2 x 10 KB Swings
Then:
5x Split squat per leg (KB or DB in FR position)
5x Single arm / single leg heavy OH press, DB or KB
x 7 rounds, rest as needed to maintain proper form
Then:
10x Bulgarian Bag Swing (10 each direction) + 10x Burpees
x 7 Rounds, again rest as needed but try to crank it out
Then:
Cool Down

Athletes: Sari, Lindsay C, Draper, Kirk