Workouts

In the Gym November 13th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 Good Mornings with PVC – open up shoulders and hamstrings
2 x 5 Single leg squat to bench
Then –
5x RDL (DBs or Kbs)
15m Weighted Walking Lunge (Das or KBs at sides or held in Front Rack position at chest)
5x Push Press
X 6 rounds, same weight for all movements, try not to put weights down until all rounds are complete.
Then –
10x Body Rows + 30sec Kayakers + 60sec Swimmers
X 4 rounds, rest as needed
If time:
“Hateful Eight”
8x 30sec hard / 30sec less hard @ machine of choice
Cool down, stretch


In the Gym October 6th

10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
Chest Opening on foam Roll/Bench
2×10 Frog Hops
Then:
5x KB/BB Clean
10x (Each side) lateral hops
X5 (Rest 60 sec between each)
Then:
10x Weighted Walking Lunge (5x Per side)
10x Plate halo (per side)
10x (Total) Standing Russian twist with landmine (5x Per side)
X4
Then:
3:00 bear crawl :))


In the Gym July 31st

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability work on own
2 x 5 Push Ups
2 x 10 Goblet Squats – deep, hip opening focus on posture
Then –
6x Pull Ups
30sec KB or Plate Halos (each direction)
60sec Farmer’s Carry
x 3, rest 30-60sec between rounds
Then –
6x Push Ups (can be on DBs or Rings for extra challenge)
30sec Side Plank (each side) – can do variations for extra credit
250m Ski/Row (go hard!)
x 3, rest 30-60sec between rounds
Then –
30m Weighted Walking Lunge
60sec Mountain Climbers
60sec Wall Sit Hold (med ball on lap for extra credit)
x 3, rest 30-60sec between rounds
Then –
Cool down, stretch


In the Gym July 12th

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 3 per side Maxercist Row
Any additional mobility/stability work on own
Then –
2x TGU per side
5x RDL (KBs or DBs)
15m Weighted Walking Lunge (same weight as RDL – hold at sides or in front rack position)
5x Push Press (same weight as RDL?)
x 6 rounds, rest as needed to maintain form
Then –
8 to 1 Pull Up Ladder
*After each “rung”, complete 15m Bear Crawl
Rest as needed
Then –
Cool down, stretch


In the Gym August 3rd

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 SLSLDL each side (light)
2 x 5 Push Ups
Then –
5x RDL (DBs/KBs)
15m Weighted Walking Lunge (same weight – hold at sides)
5x Push Press (same weight?)
X 6 rounds – all with same weight? (KBs or DBs)
rest as needed to maintain form
Then –
10x Pull Overs
30m Bear Crawl
X 4, rest as needed to maintain form
Then, if time:
4 x 10 calorie sprints at machine of choice, 1:1 work:rest
Cool down, stretch


In the Gym May 11th

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
30m OH Walking Lunge (forward/backward each arm)
Then:
30m Weighted Walking Lunge
10x Kb Swing
8x Strict Press
5 rounds, minimal rest
Then:
10/1 Alternating Ladder
Body Rows / Ring Dips
(10/1, 9/2, 8/3, 7/4…)
Then:
8x 20sec hard 10 sec easy machine of choice
Cool Down Mobility


In the Gym March 25th

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 Squat Jumps
2 x 5 Tuck Jumps
Then: Find appropriate weight for RDL
5x RDL
5x Box Jumps
x 5 rounds rest as necessary
Then:
15m Weighted Walking Lunges
5x RMM – same weight as lunges
5 Rounds, rest as needed
If time:
3 x 500m Ski
90sec rest between each round
Then:
Cool Down Mobility work


In the Gym March 4th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 10 good mornings with PVC across shoulders
Then:
Warm up to heavy RDL
Then:
5x RDL (fairly heavy)
3x heavy RMM
Rest ~60 sec
X 5 rounds
Then:
15m Weighted Walking Lunge medium heavy
30m Broad Jumps
30sec OH Plate Hold
X 5 rounds, rest 30sec between rounds
Then:
Cool down with mobility/stability


In the Gym February 21st

10:00 warm up + mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 Wall squats
3 x 6 Deep Goblet Squat
30m Single arm OH walking lunge – forward + backward w/one arm, then switch.
Then:
10x Weighted Walking Lunge (total steps) – hold weight at sides or chest, athlete choice
3x RMM (heavy)
Rest 60sec
X 6
Then:
10x KTE + 30 second ring support + 30 sec rest
x 4
Then, if time:
1000m ski/row for time
Cool down with mobility


In the Gym March 3rd

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
Work on mobility
3×5 Wall squats
3 x5 SOTS Press
3 x 6 Deep Goblet Squat
Then:
TGU, mobility and or with load if appropriate.
Then:
5 x 3 TGU rest 1 – 2 min between sets
Then:
5x RMM
10x Weighted Lunge – same weight as RMM
x 5
Then:
10x KTE + 30 second ring support + 30 sec rest
x 3
Cool Down