Workouts

 
August 2020
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Workouts

In the Gym August 12th

STRENGTH
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 and backward one hand then switch.
Then:
Work up to a heavy TGU
Then
6 x 2 TGU per side
Rest 2min between sets; During rest, complete 15m Sled Plank Pull (heavy)
Then:
10x Whip Smash
10x Plate Halos or Bulgarian Bag Swings each direction
30sec Ring Support Hold
5 Rounds
If Time:
1000m ski/row for time
Cool Down


In the Gym August 10th

STRENGTH
10:00 Warm up
work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squatsff
2 x 10 Goblet Squats
2 x 5 Squat Jumps
Then:
Work up to Heavy Back Squats
Then:
6 x 3 Back Squats
Rest 1-2min between sets
Then:
10x Med Ball Sit Toss (per person)
8x Push Press
60sec FLR (or Plank hold)
5 rounds, rest as needed
Then:
If time 3 x 500m row 1:1 work/rest
Cool Down



In the Gym August 5th

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 Goblet Squat deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
6 x 3 Front Squat
Rest ~2min between sets
During rest, complete 5x Body Rows + 5x Push up
Then:
5x Burpee
5x KTE
x 5-7 Rounds, depending on group
Rest as needed
Then, if time:
8×30/30sec hard/easy “hateful eight” :)
Then,
Cool Down


In the Gym August 3rd

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 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