Workouts

 
September 2022
M T W T F S S
« Aug    
 1234
567891011
12131415161718
19202122232425
2627282930  

In the Gym September 26th

STRENGTH #11

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

3 x 8 Goblet Squats – focus on hip opening and posture!

Then:

Warm up to Back Squat not too heavy; see below..

Then:

6x Back Squat

6x Ring Dip

4 rounds rest as needed 

Then:

8x Pull Over

10x Bicycles – per side

60 sec mtn climber

4 Rounds, minimal rest no form loss

Finish with Tabata interval:

6x 20/10 Whip Smash or machine of choice.

Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym September 23rd

STRENGTH  #10

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

3 x 3 SLSLDL – KB

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 Body Row

5 Rounds, rest as needed.

Then:

10 to 1 / 1 to 10 Alternating Ladder

Push up

KB Swing

(10 Push Ups / 1 KB Swing, 9 / 2, 8 / 3…)

Then:

Finish with the Hateful 8

8x 30 sec work/30sec recovery machine of choice.

Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym September 21st

STRENGTH #9

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

2 x 30m Tactical Lunge

2x 30/30 DB PP – 30 sec pushing 30 sec holding weight locked out overhead, use light weight.

Then:

3x TGU per side, fairly heavy if form is good

6x  Body Row

5 rounds, rest as needed

Then:

5x Single arm single leg KB strict press, can be bell up.

30 sec FLR

30 sec Ring support

5 Rounds, minimal rest

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 August 12th

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 8 Good Mornings
2 x 5 Push Ups
Then –
10x Dead Lifts
10x Chest Press (at bench or BOSU)
60sec Plank Hold
X 5, minimal rest
Then –
10 to 1 Ladder Body Rows
After each “rung”, complete 10x reps of any core movement (athlete’s choice)
Then –
Cool down, stretch


In the Gym August 10th

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
2 x 8 Push Press
Then –
Partner up (or use a stopwatch)
10 to 1 Head Cutter Ladder
Pick one weight for the ladder, while one person is completing the head cutters, the other person is holding the weight at their chest.
Can go back up the ladder (1 to 10) for an extra challenge
Then –
40-30-20-10 reps of each: (adjust reps if needed)
Calories (at ski or rower)
Mountain Climbers (each side)
Kayakers
Then –
Cool down, stretch


In the Gym August 8th

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 8 Goblet Squat – deep, work on hip opening and posture
2 x 30/30sec hard/easy at machine of choice – open up lungs
Then –
10x Front Squats (can use BB Or KBs in Front Rack, fairly heavy)
500m ski/row for time
Rest 2 minutes
X 3
Then –
10x KB Swings (also fairly heavy)
60sec sprint at machine of choice (use a different one from the first block)
60sec rest
X 3
Then, if time:
6 to 1 Pull Up Ladder
After each “rung”, complete an OH Plate Hold (60sec – 50sec – 40sec…corresponding with the ladder rung)
Coo down, stretch


In the Gym August 3rd

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 5 SLSLDL each side (light)
2 x 5 Push Ups
Then –
5x RDL (DBs/KBs)
15m Weighted Walking Lunge (same weight – hold at sides)
5x Push Press (same weight?)
X 6 rounds – all with same weight? (KBs or DBs)
rest as needed to maintain form
Then –
10x Pull Overs
30m Bear Crawl
X 4, rest as needed to maintain form
Then, if time:
4 x 10 calorie sprints at machine of choice, 1:1 work:rest
Cool down, stretch


In the Gym July 15th

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 8 Goblet Squats – deep, hip opening and focus on posture
2 x 5 SOTS with PVC
Then –
Isometric – Dynamic Back Squats
Warm up with 5-10x regular Back Squats, just the bar
Then find medium weight for the following –
5 x 5 Iso-Dyno Back Squat, on each rep, pause for 3 seconds at 3 positions on lower, 1/3 depth, 2/3 depth, full depth. Then accelerate fast on the up.
Can use just bar, or bar + chains for these.
Rest 1-2 minutes between sets (can alternate with partner)
Then –
12x Frog Hops (no weight)
10x Body Row at rings or set up BB
60sec OH Plate Hold
X 5, rest as needed to maintain form
Cool down with mobility


In the Gym July 4th

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
2 x 8 Good Morning
Then:
Warm up to RDL weight – BB or heavy KB
Then:
5x RDL
30 sec Mtn climber
30 sec Ring Support
5 Rounds, rest as necessary
Then:
8x Chest Press/Bench Press/Bosu chest press
8x Strict press
10x GHD Sit up or regular sit up
x 4 rounds minimal rest no form loss
Then:
Finish with Power based interval
3 x 500m ski/row or 2min effort on airdyne, rest 2 min between efforts.
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym June 10th

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
3 x 8 Goblet Squats – focus on hip opening and posture!
Then:
Warm up to Back Squat not too heavy; see below..
Then:
6x Back Squat
6x Strict Press
4 rounds rest as needed
Then:
5x Pull Up
10x Plate Halos each direction (or Bulgarian bag swings, if appropriate)
10x Bicycles – per side
5 Rounds, minimal rest no form loss
Then: PE interval
30-20-10 calories ladder, @ski/bike/row
Rest 1-2minutes between each effort
Cool Down – light mobility work or a recovery walk/spin etc.