Workouts

 
December 2018
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Workouts

In the Gym December 11th

PE/SE (Accumulation)

10:00 warm up ski/row
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 8 goblet squats
2 x 30sec Mountain Climbers / 30sec rest
2 x 30sec Frog Hops / 30sec rest
then
10x Pull Ups + 30m bear crawl heavy + 10 cal ski/row
20x Goblet Squats + 20x Sit Ups + 20 cal ski/row
30x Push Ups + 30x KTE + 30 cal ski/row
40x Back Squat (or Front Squat) + 120sec Plank or FLR + 40 cal ski/row
10x Pull Ups + 30m bear crawl heavy + 10cal ski/row
then
Cool down 10min


In the Gym December 6th

PE/SE

10:00 warm up ski/row
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2x 30/30sec DB PP/OH hold
2x 30/30sec Squats/Squat hold
Then:
5x RDL (use DBs – same weights as lunges) + 10x Weighted Walking Lunge (total steps) + 5x Push Ups (hands on DBs if appropriate – get a little deeper ROM; can be on knees)
6 rounds, rest as needed
Then:
1 – 10 Body Row / Pull Up Ladder
1/10, 2/9, 3/8…
Then:
Cool Down


In the Gym December 4th

PE/SE

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 squat jumps
3 x 5 tuck jumps
Then:
10x Cleans (or Head Cutter Snaps with a single KB)
500m ski or row go hard :)
2 min rest
3 rounds
Then:
8x Push Press (heavy)
1 minute ski/airdyne/row go hard :)
1 min rest
4 rounds
Then:
3 x 60sec FLR (or plank hold)
Trade off with partner or 1:1 work:rest
Cool Down


In the Gym December 3rd

PE/SE

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
Then:
RMM Ladder (change weights as appropriate) increase weight as you go down.
8x @15# DBs
6x @20# DBs
4x @25# DBs
2x @30# DBs
Rest 1-2min between sets
Then:
10x Goblet Squats heavy
20x Whip Smash (can decrease to 15 if more appropriate for athletes)
x 6 rounds, rest as needed
Then:
2000m ski/row for time
Cool Down


In the Gym November 30th

PE/SE

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
2 x 5 Squat Jumps
2 x 5 Tuck jumps
Then:
30m flying burpees
60sec bottom of squat hold
x 5 rounds, rest as needed
Then:
Rest 3 minutes
Then:
5x Pull Ups + 10x Leg lowers/raises + 10x (each side) side plank hip lifts
x 5 rounds, rest as needed
Then:
Rest 3 minutes
Then: if time
1000m all out ski/row
Cool Down


In the Gym November 28th

PE/SE

Warm up 10:00 ski or row
2 x 8 Shoulder Opener
2 x 5 Cuban press
Mobility work
3 x 5 Wall Squats
30m OH Walking Lunge
2×30/30sec hard/easy at machine of choice – open up lungs a bit :)
Then: (can partner up and have P1 start on step ups, P2 start on sprint then switch, then rest)
60 sec Weighted Step Ups
60 sec ski erg/row/or bike sprint – go hard!!
60sec rest
x 6 Rounds
Then:
Rest 3min
Then:
10 to 1 Ball Slam / KB Swing ladder; (10/10, 9/9, 8/8, …)
If appropriate for athlete, increase weight as reps decrease
Rest only to maintain form
Then:
3x 30 sec Ring Support trade off with partner or 1:1 Work:Rest
Then:
Cool Down


In the Gym November 26th

POWER

10:00 Warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
3 x 8 goblet squats
2 x 5 squat jumps
2 x 5 tuck jumps
then -
5x box jumps @ 20”
5x box jumps @ 24”
5x box jumps @ 30”
60sec rest
5 rounds
then –
partner up…
P1: 10x “Super Push Ups” (hands on floor, feet in FST, complete a push up then hold plank position and bring knees forward to chest)
P2: Pull Ups until P1 has completed all 10 reps
switch
5 rounds
if time:
“Hateful Eight” 8×30/30sec hard/easy at machine of choice
Then – cool down


In the Gym November 21st

POWER

10:00 Warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
3 x 8 goblet squats
then -
5x Body Row
15x Whip Smash
60 sec plank, 30 sec one foot elevated/30 sec other foot elevated off the floor.
90sec rest
5 rounds
then -
1 to 10 partner Head cutter ladder
(1:1 work:rest, alternate with partner; the “rest” is holding the KB chest height if appropriate for athlete)
if time:
5x200m ski/row (or 60 secs air dyne)
Rest 1min btwn each
then – cool down


In the Gym November 20th

POWER

10:00 Warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
2 x 5 squat jumps
2 x 5 tuck jumps
then
10x split jumps (total) weighted if appropriate
10x kb spike swings
60 sec rest
5 rounds
then -
10x Ball Slam
60 sec mountain climber
5 rounds, rest 60sec between rounds
then -
gym sprint triathlon ;)
250m row
250m ski
60 sec flying burpees
No rest between events except to switch machines
After completing one full round, rest 3 minutes, and then repeat :)
then -
cool down


In the Gym November 16th

POWER

10:00 Warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
3 x 8 goblet squats
then -
Warm up to back squat, bar + chains – not too heavy
then -
8x accelerating back squat with bar + chains (No pause at bottom, squat to full depth and then accelerate/jump up. Stay stabilized on the landing before going into the next squat.)
8x Push press
60sec rest
5 rounds
then –
5x pull ups
30x frog hop
5 rounds, rest as needed=
if time -
1000m ski/row for time
then –
cool down