Workouts

 
February 2018
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Workouts

In the Gym January 16th

Power

10:00 warm up + mobility work
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 OH Wall squat with PVC
Then:
KB Swing Snatch + OH squat (single arm): athlete does a switch snatch to get KB in OH position then does a over head squat with that single KB in hand overhead…

5x KB Swing Snatch + OH squat per side
10x Burpee
5x KB Swing Snatch + OH squat per side
10x Pull up
5x KB Swing Snatch + OH squat per side
10x Deck Squat
5x KB Swing Snatch + OH squat per side
10x Body Row
Then:
Finish with:
10x 30/30 Machine of choice
Cool Down, Mobility


In the Gym January 11th

Power

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 10 Good Morning
OH mobility floor or bench
Then:
KB or BB Clean + Push Press 10-1 Ladder
Same weight: clean will be light, focus should be on form always but also speed on clean since its light.
Here’s how it goes:
10 Cleans – 1 Push Press
9 Cleans – 2 Push Press
Decreasing in reps on Cleans, Increasing reps on Push Press
The winner is the person who can go through the entire ladder without having to put the weight down ((; and using a really light weight to achieve the win is just poor form on this one.
Then:
10x Sit up med ball toss, heavy and throw hard
10x Standing twisting med ball toss (each side)
60sec Ring Support
Rest as necessary
x 5 Rounds
Cool Down with mobility work


In the Gym January 8th

Power

10:00 warm up + mobility work
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 squat jump
2 x 5 tuck jump
Then:
10x Heavy Goblet Squat
10x Weighted Split Jump – 5 per leg
15m HEAVY Standing Sled pull
Rest as needed
6 rounds
Then:
30 sec sprint /1:00 rest – these are ALL OUT efforts, match pace for all efforts
x 8 rounds
Cool Down, mobility


In the Gym January 5th

Power

10:00 warm up + mobility work
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 10 Good Morning
3 x 5 Squat Jump
Then: can do single leg weighted step up with a speed component if jump not ok for athlete.

5x Box Jump 20” box
5x Box Jump 24” box
5x Box Jump 30” box if appropriate for athlete
4 rounds, finish round one, and begin round 2 back on the lower box.
Limited rest.
Then:
10x GHD Sit up, weighted if necessary.
10x Burpee
8x Body Row
8x Clapping Push up
x 4 – 5 Rounds
If time:
Finish with 5 x 150m Row or Ski rest 60 sec between efforts, athletes can share machine and trade off as necessary.
Cool Down
Mobility work



In the Gym December 30th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 maxercist row
Then
10x Heavy Weighted Walking lunge (5 steps per leg)
10x KB Swing
5 rounds
Then:
1 – 10 Pull Up Ladder
Complete 20x mtn climber (total leg movements) between rungs of ladder
Then:
Cool Down


In the Gym December 26th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 Ass to Bench Single leg squat
2 x 10 Good Morning
Then:
work up to Heavyish Deadlift
Then:
5x Deadlift + 60 sec rest between rounds
x 5 rounds
Then:
30m Bearcrawl
10x Halo each direction
x 4 rounds
Then:
If time:
One Burpee + Two split jumps
10 rounds
Cool Down


In the December 21st

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 Deep Goblet Squat
3 x 5 SOTS Press
2 x 5 OH wall squat, facing wall with PVC
Then:
Work up to heavy-ish OHS
Then:
6 x 3 OHS rest 1 – 2 min between sets
Then:
Pull Over + Head Cutter Ladder 10 – 1
Then:
If time: Team Clapping push up ladder 10 – 1
Cool Down


In the Gym December 19th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Tactical Lunge x 2
Then:
Weighted Split Squat, weight held in Front Rack, two Kbs or one DB.
3 per leg, (heavy)
8x Body row
5x KTE or GHD Sit up
6 rounds
Then:
50/40/30/20/10 cal ladder work rest 1:1 can do in teams one works one rests.
Cool Down


In the Gym December 14th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 Good Morning
2 x 5 Split Squat per leg no weight
Then:
Work up to heavy RDL – Romanian Deadlift
6 x 3 RDL – rest 1-2min between sets.
Then:
15m plank sled pull + Over head plate or barbell hold 60 secs + 8x Push Up
x 4
If time the Hateful 8
Cool Down