Workouts

 
September 2021
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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 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 20th

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Single Arm OH Walking Lunge (forward/backward each side)
Then:
Warm up to heavy weighted step up, hold weights at chest or at sides (athlete’s choice)
Then:
3x each side Weighted Step Up (heavy)
3x each side Single Arm/Single Leg OH Press (stand on right leg, push with left arm, then switch)
x 6 rounds
Rest 60-90sec between rounds
Then:
5x Body Row at rings
10x Goblet Squats
15x Sit Ups
x 4, rest as needed
Then, if time:
3 x 60sec FLR or Plank, rest 60sec between each
Cool Down


In the Gym August 16th

STRENGTH
10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 3 each side, Single leg ass to bench squat
Then:
10x (total) Weighted Walking Lunge, hold KBs (or DBs) in Front Rack position
3x Push Plank Row with DBs (heavy)
Rest ~1min
x 6 Rounds
Then:
30sec Halos (or Bulgarian Bag Swings) each direction
10x KB Swings
30sec Bottom of Squat Hold
30sec Rest
x 4 Rounds
Then, if time:
Finish with 2000m ski or row for time (or 10min air dyne for calories)
Cool Down


In the Gym August 4th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 ×5 wall squats
2 x 5 SOTS press with PVC at wall
2 x 5 squat jumps
Then: (Team 1)
Work up to a heavy-ish Back Squat
Then:
5 x 5 Back Squat, pause at bottom of squat to find glutes and core stability before standing up
Rest 1-2 minutes between sets
During rest, complete:
5x Front Raise + 5x Lateral Raise + 5x Reverse Fly (light DBs, same weight for all movements)
Then: (Team 2)
8x KB Swings + 3x Burpees
As many rounds as possible in 12 minutes, rest as needed to maintain form
Then:
3 x 60sec FLR @ rings or Plank Holds, 60-90sec rest between each
Then:
Cool Down


In the Gym August 2nd

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 ×5 wall squats
30m Single Arm OH Walking Lunge (forward and backward each arm)
Then: (Team 1)
5 to 1 ladder Split Squats (hold weight at chest or at sides, athlete’s choice)
Start light and increase weight as reps decrease
After each “rung”, complete 10x Anchored Leg Lowers/Lifts
Then:
3 x 2 Split Squats each side at heavy weight
Rest 60-90sec between sets (yes actual rest 😉 )
Then: (Team 2)
5x Strict Dead Hang Pull Ups (can add weight if appropriate) + 15m Bear Crawl (heavy)
Rest 60sec between rounds
x 6 rounds
Then:
(Switch Teams)
If time:
1000m ski/row for time (or 50cal air dyne)
Then:
Cool Down with mobility, stretching…


In the Gym July 30th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 8 goblet squats – deep, hip opening, focus on posture
2 x 30m tactical lunge
Then:
Work up to a heavy DL (find weight for 5 reps)
Use Hex, KB, or BB whichever is most appropriate for athlete
Then:
5 x 5 Deadlift
Rest 60-90sec between sets
During rest, complete:
5x Push Ups – can place hands on DBs, Parallettes, BB (if using for DL), Bosu or Rings for added challenge 🙂
Then:
5x Bent Over Row (heavy-ish) with DBs or KBs
5x Heavy Push Press
60 OH Plate Hold
x 5 rounds, rest some during rounds
then:
6 x 20sec interval (go hard!) 60sec actual rest
Then:
Cool Down with mobility, stretching


In the Gym March 2nd

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2 x 8 Goblet Squats
Then:
Back Squat warm up to weight
then:
5x Back Squat
10x Sit up
rest some
x 5
Then:
5x Pull Over
8x Chest Press
10x Spilt Jump
x 5
Then
4x 250m interval 60sec rest
Cool Down


In the Gym December 11th

Strength
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
2 x 30m Tactical Lunge
Then:
3x per side heavy Step Up – hold weight at sides (if heavy isn’t appropriate for athletes, can switch it to 5 per side moderate weight)
5x per side Single arm/single leg OH press
Rest 60sec between rounds
5 rounds
Then:
30 sec of each:
FLR (or Plank hold) + Sit Up + V-sit Hold + Mountain Climber + Right side plank + Ring Support + Left Side Plank + Flutter Kick
60sec rest
x 2-3 rounds
Then:
2000m ski/row for time
Then:
Cool Down


In the Gym July 29th

July 29th
STRENGTH
10:00 Warm up
work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squatsff
2 x 10 Goblet Squats
2 x 5 Squat Jumps
Then:
Work up to Heavy Back Squats
Then:
6 x 3 Back Squats
Rest 1-2min between sets
Then:
10x Med Ball Sit Toss (per person)
8x Push Press
60sec FLR (or Plank hold)
5 rounds, rest as needed
Then:
If time 3 x 500m row 1:1 work/rest
Cool Down