Workouts

 
October 2021
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In the Gym Sept. 3rd

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 8 Good mornings
3 x 3 each side, Single Leg Bench Squat
Then
Warm up to heavy SLSLDL, with KB or BB
Then:
5x SLSLDL each side
3x Pull Ups (strict, dead hang; can be weighted if appropriate)
60-90sec Rest
x 5 rounds
Then:
8x Head Cutters
5x Split Jumps each side
x 5 rounds, rest as necessary to maintain form
Then, if time:
8 to 1 ladder Push Ups, rest some between sets
Then:
Cool Down


In the Gym Sept. 1st

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 5 each side, Single Arm OH Press and Stretch
Then:
Warm up to heavy-ish RDL
Then:
5x RDL heavy KB or BB
12x Single arm weighted sit ups (switch sides at 6 reps)
Rest 60-90sec
x 5 rounds
Then:
5x Body Rows (set up FST Rings on Squat racks to spread people out ) + 10x Push Press
+ 10x KB Swings
x 4 rounds, rest as needed to maintain form
Then, if time:
4 x 250m ski/row for time
Rest 1minute between intervals
Cool Down


In the Gym September 6th

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 SOTS press with PVC
30m Tactical Lunge
Then:
Warm up to Back Squat 3 rep weight
Then:
3x Back Squats, heavy
60sec static hold of choice (ring support, front plank, side planks, oh hold…can pick 2 or 3 and rotate throughout the rounds)
60 sec rest
x 6 rounds
Then:
5x Bent Over Rows
30m Rock Carry w/med ball
60m Farmers Carry
5x each side Lateral Jumps over bosu, parallette, or line on floor 🙂 – or, side to side lunges
x 4 rounds, rest as needed to maintain form
Then, if time:
1000m ski/row for time
Cool Down


In the Gym August 18th

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 each side, OH Press and stretch, can use DBs or KBs
2 x 5 SOTS press with PVC at wall
Then:
Warm up to Overhead Squat, 3 rep weight (may need to stay fairly light, athlete dependent)
If weighted OHS is not appropriate, have athlete do 3 sets of 5, unweighted OHS with PVC at the wall; then warm up to other weighted squat of choice
Then:
5 x 3 OHS (or other squat of choice)
Rest 60-90sec between sets
Then:
12x Frog Hops
8x Bent Over Row
5x Reverse Fly (light DBs)
x 5, rest as needed
Then, if time:
30sec sit ups or crunches + 30sec v-seat hold
30sec mountain climbers + 30sec low plank hold
30sec flutter kicks + 30sec rest
x 3 rounds
Cool Down


In the Gym August 6th

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 and backward one hand then switch.
Then:
Work up to a heavy TGU.
Then
2x TGU per side
15-30sec Ring Support (can set up FST for more ring stations; athletes can also hold on Dip bars if they’re not quite ready for rings)
Rest 60-90sec between rounds
x 6 rounds
Then:
10x Box Jumps (Can do Squat Jumps or fast step ups as an alternative)
60sec Wall Sit Hold
60sec rest
x 4 rounds
If time:
5x 30sec hard / 30sec easy @ machine of choice
Then:
Cool Down


In the Gym June 21st

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
30m OH walking Lunge each side forward and backward
2 x 5 push ups
Then:
Warm up to Jerk or Push Press
Then:
5x Jerk or Push Press heavy-ish, depending on athlete
8x Burpees
60-90sec rest
x 5 rounds
Then:
10x KB Swing
10x Bent Over Row
30sec Squat Hold
60sec rest
x 5 rounds
If time:
30sec kayakers
30sec front plank hold
30sec flutter kicks (or alternating leg lowers)
30sec rest
x 4 rounds
Cool Down


In the Gym September 18th

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 Push Ups
2 x 5 Squat Jumps
Then:
8x RMM + 20x Frog Hops + 1 minute rest
6x RMM + 30x Frog Hops + 1 minute rest
4x RMM + 40x Frog Hops + 1 minute rest
2x RMM + 50x Frog Hops + 1 minute rest
Can increase weight on RMM as reps decrease, if appropriate
If jumping is not appropriate for athlete, can do air squats instead
Then:
30m Rock Carry
60m Farmer’s Carry
60sec OH Plate Hold
5 Rounds, rest as needed
Then:
Cool Down


In the Gym September 9th

STRENGTH
10:00 Warm up
work on mobility/stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
30m single arm OH walking lunges (forward/backward with one arm, then switch)
Then:
Warm up to TGU heavy
Then:
6 x 2 per side TGU (if TGU not appropriate for athlete, they can do strict press and weighted walking lunges or step ups and sit ups)
Rest about 1- 2 minutes between sets
Then:
5x Pull Overs (heavy-ish)
30 sec side plank each side.
5 rounds rest as needed
If time:
4 x 250m ski/row for time (go hard!)
Rest 1 minute between efforts
Then, Cool Down



In The Gym July 31

July 31st
STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU
Then
6 x 2 TGU per side
Rest 2min between sets; During rest, complete 15m Sled Plank Pull (heavy)
Then:
10x Whip Smash
10x Plate Halos or Bulgarian Bag Swings each direction
30sec Ring Support Hold
5 Rounds
If Time:
1000m ski/row for time
Cool Down