Workouts

 
July 2020
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In the Gym July 31st

STRENGTH
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 Good Morning
Then:
Work up to Heavy Deadlift
Then:
6 x 3 Dead Lift
Rest 2min between sets
Then:
5x Dip/ can be on rings or dip bar
8x KB Swing
10x Sit up or GHD sit up
x 5 Rounds, rest as needed
Then, If time:
30 seconds sprint (go hard!), 90 seconds Rest
6 rounds
Cool Down


In the Gym July 27th

STRENGTH
10:00 warm up
work on mobility/stability
2×8 shoulder openers
2 x 5 cuban press
3×5 wall squats
2 x 8 Goblet Squats
2 x 10 good morning
Then:
Back Squat – can partner up if athletes are using similar weight, plus it helps people get adequate rest.
Work up to weight then:
5x Back Squat
5x Body Row
5 Rounds, rest 1-2minutes between rounds
Then:
30-20-10 reps of each:
Ball Slam + Push Ups + Leg Lowers
Then, if time:
1000m ski/row for time
Cool Down


In the Gym July 24th

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
3 x 6 Goblet Squats
2 x 10 DBPP
Then:
10x Back Squats (@~50% 1RM)
500m ski/row for time (go hard!)
2-3 minute rest (depending on athlete)
3 rounds
Then:
30-20-10 reps of each -
Push Ups + KTE
Then:
4 x 60 sec static hold of choice / 60sec rest
Then:
Cool Down


In the Gym July 22nd

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
30m OH Walking Lunge (forward/backward each arm)
Then:
30m Weighted Walking Lunge
10x Push Press
60x Mountain Climbers (total)
6 rounds, rest as needed
Then:
10/1 Alternating Ladder
Body Rows / Pull Overs
(10/1, 9/2, 8/3, 7/4…)
Then:
Cool Down


In the Gym July 20th

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 30m Tactical Lunge
2 x 5 Squat Jumps
Then:
Partners:
P1: 30m Sled Push
P2: Whipsmash until sled push is complete
Switch
x 4 rounds (if group is large, can have 3 people cycle through just add a rest for one of the stations)
Then:
5x Pull Ups
10x Burpees
15x Air Squats
5 Rounds, rest as needed
Then, if time:
2000m ski/row for time
Then:
Cool Down


In the Gym July 17th

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
30m Tactical Lunge
2 x 10 DB PP
Then:
BB or KB Complex + sprints…
6x Dead Lift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Ups
90sec ski/row (go hard)
2 minute rest
x 4 rounds, increase weight on movements each round if possible
Then:
30sec sit ups + 60sec mountain climbers + 30sec flutter kicks + 30sec each side side plank hold + 60sec OH Plate hold
x 3, rest 60sec between rounds
Then:
Cool Down


In the Gym July 15th

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


In the Gym July 13th

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 5 Push Ups
2 x 5 Squat Jumps
Then:
10 – 1 Ladder of each
Bench Press
Goblet Squat
Box Jump
(10/10/10, 9/9/9, 8/8/8, 7/7/7…)
Rest as needed, if possible increase weight on Bench Press and Goblet Squat as reps decrease (may require increased rest as weights get heavier)
Then:
5 x 200m ski/row (go hard!!) with a 90sec rest between each
During rest, do 10x atomic (or normal) sit ups
Then:
Cool Down


In the Gym July 10th

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 5 squat jumps
30m Single arm OH Walking Lunge (forward/backward each arm)
Then:
Find weight for KB Clean and Press (or can do Headcutter with single KB)
Then:
5x KB Clean + Press
5x Step Ups per leg (same weight as Clean and Press?)
60sec FLR or Plank on floor
x 5 rounds, rest as needed
Then:
15m Standing Sled Pull
6x Pull Ups
60m Farmers’s Carry
5 Rounds, rest as needed
If time:
1000m ski/row hard
Then:
Cool Down


In the Gym July 6th

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
3 x 8 Goblet Squats
3 x 5 Squat Jumps
Then:
10x Back Squats @__ / 10x Box Jumps @ 12”
8x Back Squats @ __ (increase weight) / 8x Box Jumps @ (increase height?)
5x Back Squats @ __ (increase weight) / 5x Box Jumps @ (increase height?)
Then 4 more rounds of 5x BSQ / 5x Box Jumps
Rest ~60sec between sets of 5
Then:
15m Weighted Walking Lunge
15m Flying Burpees
8x Body Row
6 Rounds, rest as needed
Then:
Cool Down