Workouts

 
November 2021
M T W T F S S
« Oct    
1234567
891011121314
15161718192021
22232425262728
2930  

In the Gym September 17th

10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 8 KB Swings
3 x 3 per side single leg ass-to-bench squat
Then:
5x per side Weighted Step Ups – hold weight at sides or chest, athlete choice
10x KB Swing
5x Dips (rings or bar)
5 rounds, rest as needed
Then:
10 to 1 ladder
Bent Over Row / KTE
(10/1, 9/2, 8/3, 7/4…)
If time:
8x 30/30sec hard/easy pace @ machine of choice
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 June 30th

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
30m Tactical Lunge
2 x 10 Frog Hops
Then:
Find weight for Step Ups – at sides or chest
Then:
5x each side Weighted Step Up (alternate legs)
10x Lateral Jumps, at Bosu or Parallette (or side steps with band around thighs)
x 6 rounds, rest 30-60sec between rounds
Then:
10x KB Swings
8x Pull Ups
30x Mountain Climbers (total) – pull knee to opposite elbow
x 5 rounds, rest as needed
Cool Down


In the Gym November 28th

PE/SE

Warm up 10:00 ski or row
2 x 8 Shoulder Opener
2 x 5 Cuban press
Mobility work
3 x 5 Wall Squats
30m OH Walking Lunge
2×30/30sec hard/easy at machine of choice – open up lungs a bit 🙂
Then: (can partner up and have P1 start on step ups, P2 start on sprint then switch, then rest)
60 sec Weighted Step Ups
60 sec ski erg/row/or bike sprint – go hard!!
60sec rest
x 6 Rounds
Then:
Rest 3min
Then:
10 to 1 Ball Slam / KB Swing ladder; (10/10, 9/9, 8/8, …)
If appropriate for athlete, increase weight as reps decrease
Rest only to maintain form
Then:
3x 30 sec Ring Support trade off with partner or 1:1 Work:Rest
Then:
Cool Down


In the Gym August 20th

Power Strength

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
3 x 5 per side KB Press and Stretch
30m Tactical Lunge
Then:
5 x Push Ups
5 x TGU per side (so 10 total)
5 x Body Rows
x 5 Rounds
Then:
10 x Weighted Step Ups (total) – hold weight at chest or farmer’s carry
5 x Heavy Push Press
Rest as needed
4-5 Rounds total
Then:
Team 2000m ski erg relay; partners switch every 20 pulls
Then,
Cool down


In the Gym February 22nd

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 SOTS Press
3 x 6 Deep Goblet Squat
Then:
Work up to heavy-ish OHS
Then:
6 x 3 OHS rest 1 – 2 min between sets, can alternate with partner
Then:
5x Weighted Step Ups per leg, hold KBs/DBs at Front Rack
10x Anchored Leg Lowers
60x Mountain Climbers (total leg movements)
4-5 Rounds
Then:
Cool Down