Workouts

 
September 2021
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In the Gym August 9th

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 8 Goblet Squats – deep, hip opening, focus on posture
Then: (Team 1)
Work up to heavy-ish Front Squat (~75% 1RM, weight for 5 reps)
Then
5x Front Squat
5x Body Row
Rest 60-90sec
x 5 rounds
Then (Team 2)
5x Floor Press + 5x Floor Wipers (each side) + 10x Atomic Sit Ups (or regular sit ups)
5-7 rounds depending on group
Then, if time:
4 x 250m interval, 60 sec rest between each
Cool Down


In the Gym July 26th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Single Arm OH Walking lunge – forward/backward each arm
Then:
10x KB Swings
30m Weighted Walking Lunge – hold weight at sides
10x Push Press (same weight as walking lunges?)
5 Rounds, rest as needed to maintain form
Then:
10-1 / 1-10 Ladder
Pull Overs / Dips (on bars or rings)
(10 / 1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10)
Rest as needed to maintain form
Then, if time
Hateful Eight 8×30/30sec hard/easy @ machine of choice
Cool Down


In the Gym July 12th

PE/SE
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m OH walking Lunge – forward backward one arm then switch sides
Then:
5 to 1 (per side) TGU Ladder
between “rungs”, do 15m bear crawl
(so 6 TGU per side + 15m bear crawl, 5x TGU per side + 15m bear crawl, etc…)
Can increase weight on TGU as reps decrease
Then:
20-15-10 reps each:
Body Row
Burpee
Frog Hops
Then:
Cool Down


In the Gym May 21st

10:00 Warm up
Work on Mobility / Stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
3 x 6 Goblet squats deep, hold and stretch
2 x 30m Tactical lunge
Then:
Warm up to heavy BSSU
Then:
5 x 3 BSSU per leg
Rest 1-2 minutes between sets
During rest, complete 5x Reverse fly (light weight)
Then:
10x Ball Slam
10x Split Jumps (total)
60sec OH Plate Hold
x 5 Rounds
If time:
1000m ski/row for time
Cool Down


In the Gym December 7th

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: Warm up to ~heavy Front Squats (3 rep weight) Then: 6 x 3 Front Squat Rest […]


In the Gym January 17th

PE/SE
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
30m OH walking Lunge (forward/backward each side)
3 x 5 Squat Jumps
Then:
10x Goblet Squat (moderately heavy)
10x DB Push Press
60sec OH Plate Hold
30-60sec Rest
x 5 rounds
Then:
P1: 60sec Plank Hold
P2: 20x Whip smash (remaining time in minute is rest)
Switch
x 5 Rounds
If time:
1000m ski/row for time
Cool Down


In the Gym September 23rd

Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Squat Jumps 2 x 5 Goblet Squats Then: 8x Accelerating Back Squat can add chains if appropriate (no pause at bottom, squat to full depth and then accelerate/jump up. Make […]


In the Gym July 22

July 22nd
STRENGTH
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
3 x 3 Ass to Bench Single Leg Squats (per leg)
Then:
Work up to heavy SLSLDL BB or KB
Then
3x per side SLSLDL
6x Pull UP
5 rounds, Rest 1-2 minutes between rounds
Then:
15m Bear Crawl heavy
30 sec ring support
5 Rounds, rest as needed
If time:
2000m ski/row for time
Cool Down


In the Gym July 17

July 17th
STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Deep Goblet Squat
2 x 5 Squat Jumps
Then:
Find weight for step ups and cleans (same weight for both)
Then:
5x per leg Weighted Step Ups – hold Kbs or DBs at Front Rack position
5x Headcutter
5 Rounds, rest 60-90sec between rounds
Then:
6x Pull Over
Between each set of pull overs, complete 30x mountain climbers each leg
If time:
4x250m ski/row/bike; 1:1 work:rest (or about 1 minute rest between each)
Cool Down


In the Gym July 3rd

July 3
PE/SE
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 15 Air Squats
2 x 30m Tactical Lunge
Then:
30/30sec Air Squat / Squat Hold + 200m sprint ski/row
30/30sec DBPP / OH hold + 200m sprint ski/row
30/30sec push up / plank hold + 200m sprint ski/row
Rest 2 minutes
x 2-3 depending on group
Then:
10-1 / 1-10 Alternating Ladder
Pull Ups / Anchored Leg Lowers
(10/1, 9/2, 8/3, 7/4…)
Then:
Cool Down