Workouts

 
September 2021
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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 September 2nd

STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 SOTS Press with PVC
30m OH walking lunge, forward backward with one arm then switch
Then:
Warm up to Heavy-ish Overhead Squat (can be single arm or just with PVC depending on the athlete)
Then:
5 x 5 OHS – many athletes can’t overhead squat, based on limited mobility, so have them pick another type of squat or work on OH form and mobility with just a PVC facing the wall like a wall squat.
Rest about 1 minute between each set
Then:
10x Weighted Walking Lunges (total steps, hold weight in FR or FC)
10x Push up
10x Anchored Leg Lowers
5 Rounds, rest as needed
Then:
4x250m ski/row (go hard!)
rest 1 minute between each
Then
Cool Down


In the Gym March 18th

POWER
10:00 warm up – add in a few 30sec sprints toward the end to get heart rate up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2x 30m Tactical Lunge
2x 10 Push Press
Then:
15x Goblet Squats
10x Plate Halos each side
250m ski/row (go hard!)
60sec rest
x 3
Then:
30m Walking Lunges
10x KB Swings
250m ski/row (go hard!)
60sec rest
x 3
Then:
10-1 / 1-10 Pull Over / Leg Lower Ladder
(10/1, 9/2, 8/3, 7/4…..)
Then:
Cool Down


In the Gym December 6th

PE/SE

10:00 warm up ski/row
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2x 30/30sec DB PP/OH hold
2x 30/30sec Squats/Squat hold
Then:
5x RDL (use DBs – same weights as lunges) + 10x Weighted Walking Lunge (total steps) + 5x Push Ups (hands on DBs if appropriate – get a little deeper ROM; can be on knees)
6 rounds, rest as needed
Then:
1 – 10 Body Row / Pull Up Ladder
1/10, 2/9, 3/8…
Then:
Cool Down


In the Gym October 26th

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
3 x 6 Goblet Squats
Then:
KB or BB Complex
(Try to use same weight for all movements;
Try not to put weights down until push press is complete)
6x Dead Lift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Up (hands on Barbell for added stability challenge)
3 rounds, increase weight each round (don’t start too heavy)
Rest 1 minute between each full round
Then:
15m Front Rack Walking Lunges
30m Flying Burpees
6 rounds, rest as needed
If time:
The “hateful eight”
8×30/30sec hard/less hard at machine of choice
Then:
Cool Down