Workouts

In the Gym November 10th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 10 Push Press (medium weight)
Then:
2min Step Ups – hold weight at chest or at sides
200m Sprint @ Machine of choice
60sec Wall Sit Hold (or BOSU squat hold)
5 rounds, 60sec rest between rounds
Then:
10x Burpees
60sec FLR (or Plank on floor)
X 4, minimal rest
Then:
Cool down with more mobility


In the Gym March 29th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 10 Push Press (medium weight)
Then:
2min Step Ups – hold weight at chest or at sides
200m Sprint @ Machine of choice
60sec Wall Sit Hold (or BOSU squat hold)
60sec rest
5 rounds
Then:
10 to 1 Push Up Ladder
After each “rung”, complete 15m Bear Crawl
(If bear crawl is a no go for athletes, they can do mountain climbers or plank hold instead)
Then:
Cool down with more mobility


In the Gym February 3rd

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 5 OHS to SOTS combo with PVC at wall
Then –
Warm up to Medium weight OHS (Or, Front Squat if no OH)
Then –
5 x 5 OHS (or Front Squat)
Rest ~1 minute between sets; if doing Front Squats, complete a 30sec OH Plate Hold during rest
Then –
15x Whip Smash
8x Body Row
60sec Wall Sit Hold (Med Ball on lap)
X 5 rounds, rest as needed
If time:
8x 30sec hard/30sec easy at machine of choice
Cool down, stretch


In the Gym January 11th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 5 SOTS press with PVC
2 x 10 frog hops
Then –
Warm up to Back Squat, fairly Heavy weight (can put chains on BB for added stability challenge)
Then –
4x Back Squats
6x Burpees
X 6 rounds, rest 60-90sec between rounds
Then –
3x Pull Ups (strict dead hang; can add weight if appropriate)
5x Windshield Wipers (or floor wiper) each side – lock weight out over chest?
X 3, rest as needed
Then –
60sec Wall Sit Hold
60sec Plate Halos (switch directions at 30sec)
X 3 rounds, no rest
Cool down, stretch


In the Gym August 19th

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 per side Single Leg Squat to bench
2 x 5 Reverse Flies (light DBs or cross-over symmetry bands)
Then –
10x Push Press
2 minutes Step Ups (can be weighted)
60sec Wall Sit Hold
30sec rest
X 4 – 5 rounds
Then –
30m Rock Carry
60m Farmer’s Carry
10x each side Lateral Hops (over line / parallette / BOSU) – Or 20x Frog Hops
30sec rest
X 4 – 5 rounds
Then –
Cool down, stretch


In the Gym August 5th

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 SOTS Press with PVC
Then –
6 to 1 ladder TGU (each side)
Between rungs, do 5x Push Ups
Increase weight through the ladder if possible
Then –
10x Deck Squats + 60sec Wall Sit Hold
X 4
Cool Down, stretch


In the Gym November 2nd

POWER

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
30m OH walking lunge (single arm, do one lap forward/backward with one arm, then switch and go again)
2 x 30/30sec push press/oh hold
Then:
Warm up to Jerk or Heavy Push Press (athlete’s choice)
Then:
5x Jerk (or Push Press)
8x Box Jumps
60sec rest
5 rounds
Then:
Partner workout:
P1: 30m Flying burpees
P2: Wall Sit hold with Med Ball on lap (until P1 is done)
switch
5 rounds through, minimal rest
If time:
1000m ski or row (go hard, for time)
Cool Down Mobility


In the Gym July 26th

Power
10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 5 SOTS with PVC
2 x 5 squat jumps
Then:
Warm up to heavy-ish Clean (Barbell or KB)
Then:
5 x 5 Clean
Rest about 1 minute between sets; can share bars / weights between athletes (work/rest)
Hyper focus on form
Then:
10 x each direction Bulgarian Bag Swings (or Plate Halos)
150m sprint ski/row for time
60 sec Wall Sit Hold (Med Ball on Lap)
60 sec rest
5 rounds
Cool Down