Workouts

In the Gym January 6th

Strength

Warm up 10:00
Shoulder openers 2 x 10
Cuban Press 3 x 5
Wall squats 3 x 5
Walking Lunge 2 x 10
SOTS PVC 3 x 5
OTB 5 x 5 each leg
Then:
Work up to heavy step up, weight @ FC position
Then:
5x Step up per leg + 5x RMM with the same weight (;
x 8 rounds
Then:
2x KB Swing Snatch + 2x Reverse TGU per side
x 5 Rounds
Then:
Cool Down

Athletes: Ryan, Ben

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In the Gym January 5th

Strength Endurance

10:00 warm up row/ski
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 x 5 (per arm) kb press and stretch
Then:
Work up to 50% 1`RM on Deadlift
Then:
5 x 10 DL @ 50% 1RM
In between rounds:
DB/KB press strip set
40 reps each; decreasing weight every 10 reps
Then:
Med Ball Team Core work:
5 x 20 alternate light/heavy med balls
Then:
Finish with mobility work, stretching

Athletes:
Christen, Sarah, Jess


In the Gym January 3rd

Power Endurance

Warm up 10:00
2×10 shoulder opener
3×5 cuban press
3×5 wall squats
3×5 romanian deadlift
Then:
Team 2000m ski/row relay – switch every 200m
during rest, hold 2KB’s at FR
Then:
5x RDL+ 10x KB Spike Swing+ 10x GHD Sit Up
x 5
Then:
30 sec ring support + 5x heavy floor press + 10x floor wiper (5 each side)
x 5 rounds

Athletes: Greg, Ian, Johann

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