Workouts

In the Gym November 11th

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 ~75% 1RM Back Squat
Then:
5 x 5 Back Squat
Rest 90sec between sets.
During rest, complete 5x heavy pull overs
Then:
Partner up…or estimate times if not in partners
P1 10x Pull Ups
P2 Super Push Ups until pull ups are completed (feet in FST, do one push up then one knee tuck with feet in FST = 1 rep) – athletes can do mountain climbers if super push ups are not appropriate.
x5 rounds, minimal rest
Then, if time,
2000m ski/row for time
Then, Cool down


In the Gym November 9th

warm up 10:00
2 x 8 Shoulder Opener
2 x 5 Cuban press
Mobility work
3 x 5 Wall Squats
30m OH Walking Lunge
Then:
60 sec Rock Carry Hold
60 sec ski erg/row/or bike sprint – go hard!!
Switch
60sec rest
x 6 Rounds  – rounds can be reduced depending on athletes.
Then: rest 3min
then:
10x KB Spike Swings (or squat swings if more appropriate)
10x (Weighted if appropriate) Split Jumps  -total so 5 per leg
x 5 rounds
Then:
3x 30 sec Ring Support trade off
Cool Down


In the Gym November 6th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2x 30/30 DB PP (push and hold)
2x 30/30 Squat (squat and hold)
then:
10x Pull up+
20x HeadCutter +
30x box jump +
40x Proper Push ups +
50x Deck Squat (Wall Ball if more appropriate for athlete) +
60x Ball Slams +
10x Pull ups
Then:
Finish with a 1000m effort for time.
Cool Down.


In the Gym November 4th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
then:
Then
First round:
5x RMM +
2:00 min row/ski or airdyne go hard – keep track of pace, maintain pace for all three rounds
2:00 rest between rounds
3 rounds
Then:
10x Back Squat +
2:00 min row/ski or airdyne go hard – keep track of pace, maintain pace for all three rounds
2:00 rest
then
5x Push up + 10sec rest x 10 rounds
Cool Down


In the Gym November 2nd

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2 x 5 Goblet squat
3 x 5 Squat jumps
then:
Workout:
10x KB Swing
2:00 minute Row/SKi or Airdyne. go hard – set a goal from pace maintain pace for all three rounds.
1:00 minute Rest
Three Rounds
Then:
Rest some
Then:
10x Front Squat or Front Rack Squat (with two Kbs which ever is most appropriate for athlete and level of upper body mobility)
2:00 minute Row/SKi or Airdyne + go hard – set a goal from pace maintain pace for all three rounds.
1:00 minute Rest
Three Rounds
Then:
30 sec ring support + 30 sec OH Hold + 30 sec rest
x 4
Cool Down