Workouts

 
April 2019
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Workouts

In the Gym April 24th

STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on Mobility/Stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2x30m Tactical Lunge
Then:
Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack
Then:
5x Step Ups heavy
5x KB Swing (heavy if appropriate)
5 Rounds, depending on group’s fitness
Rest about a minute between rounds (Can have pairs of athletes share boxes and alternate movements)
Then:
5x Pull Ups
5x Strict Press If appropriate for athlete
8x Anchored Leg Lowers (add weight at feet if appropriate)
5 rounds, rest as needed
Then, if time:
1000m ski/row for time, or 100 cal airdyne
Cool Down


In the Gym April 23rd

STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 6 Goblet squat
Then:
Warm up to Heavy Back Squat (for 5 reps)
Then:
5 x 5 Back Squats
Rest 1 – 2 minutes between sets,
Then:
8 to 1 Ladder Body Rows
Between rungs of ladder, complete
During rest, 60 sec – 30 sec per side, side plank with stability ball.
Then
5x Super Push up: (one knee tuck, one push up – feet in FST)
60 sec OH plate Hold
x 5
If big group half can to body row side plank half can to super push up
Then:
Cool Down


In the Gym April 19th

PE/SE (accumulation)
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 8 Body Rows on rings
2 x 10 Push Press (DBs/KBs)
Then:
10x Pull Ups
20x KB Head Cutters
30x Push Ups
40x Leg Lowers
50x Whip Smash (or Goblet Squats)
60x Sit Ups
10x Pull Ups
300sec plank hold (can break up as needed)
Then:
40-30-20-10 calories ladder on machine of choice
Rest about 1-2 minutes between each effort
Increase output as calories decrease
Then,
Cool down


In the Gym April 17th

PE/SE
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 squat jumps
2 x 5 tuck jumps
Then:
10 to 1/1-10 Alternating Ladder
Ball Slams
Box Jumps
(10 Ball Slams/1 Box Jump, 9/2, 8/3, 7/4, 6/5, 5/6, …etc)
Rest as needed to maintain form
Then:
30m Rock Carry Hold
60m Farmers Carry Hold
60 sec jump rope (or, 60 sec wall sit with band around thighs and med ball in lap)
5 Rounds, rest as needed
Then, if time:
8×30/30 hateful eight
Cool down


In the Gym April 15th

PE/SE
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 10 good morning with KB
Then:
15m Sled Push (heavy)
10x Goblet Squats
30 sec ring support
5 Rounds, rest as needed
Then:
12x Side Plank hip lift per side (can use stability ball to make harder)
8x Pull Ups
30sec Flutter Kicks
5 Rounds, rest as needed
Then:
Cool Down


In the Gym April 12th

PE/SE
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 8 Good Mornings
2 x 8 Reverse Flies (with light dumbbells or cross gym bands)
Then:
6x Dead Lift (KB / Hex Bar / BB; not super heavy)
8x Burpees
10x Step Ups – total, weighted
8 Rounds, rest as needed to maintain form
Then:
5x200m sprints @machine of choice
60sec rest between each
Then:
Cool Down


In the Gym April 10th

PE/SE
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 5 Squat Jumps
Then:
10x KB Swings
10x Split Jump (can be weighted)
30x Mountain Climbers per side
5 Rounds, rest as needed to maintain form
Then:
20-15-10 reps of each
Bulgarian Bag Swings (yes per side) (or Halo)
KTE
Then:
Cool down


In the Gym April 8th

PE/SE
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
Then:
Stations: rotate through every min on the min. Athletes have 60 sec to complete the station, their rest is the remainder of the 60 secs
150m Ski or Row (or 10 cal air dyne?)
10x Body Rows
10x Sit Up (weighted of GHD if appropriate)
10x Ball Slam
10x Push Press
x 5 Rounds
Then:
1 to 10 Team Push Up Ladder; Partner holds plank while teammate is pushing. (extra challenge go back down the ladder)
Then:
Cool Down


In the Gym April 5th

PE/SE
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 backward one arm then switch sides
Then:
5 to 1 (per side) TGU Ladder
between “rungs”, do 15m standing sled (or KB) pull
(so 6 TGU per side + 15m sled pull, 5x TGU per side + 15m sled pull, etc…)
Can increase weight on TGU as reps decrease
Then:
20-15-10 reps each:
Pull Over
Burpee
Calories on machine of choice
Then:
Cool Down


In the Gym April 3rd

PE/SE
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 5 Squat Jumps
2 x 5 Push Up
Then:
6-way KB or BB Complex
Same weight for all movements, try to not put bar down until push ups
Don’t start too heavy; Increase weight each round
6x Dead Lift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Ups (hands on bar for added stability work if appropriate)
60sec OH Plate Hold (this can stay the same weight through the rounds)
3 rounds, only rest is hanging weights
Then:
in Teams:
P1 60sec Mountain Climbers (each side)
P2 8x Pull Ups – remaining time in the minute is rest
Switch stations
4 rounds
Then, if time:
1000m ski/row for time
Cool Down