Workouts

 
January 2020
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Workouts

In the Gym January 3rd

POWER
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
2 x 30m Tactical Lunge
Then:
8x Heavy-ish KB Swings
5x per side Weighted Step Ups
Rest 60sec
x 5
Then:
3x RMM (heavy)
300m ski/row hard
90sec rest
x 4
Then:
12x KTE (or Anchored Leg Lowers)
60sec FLR
3 Rounds, rest as necessary
Cool Down


In the Gym December 30th

POWER
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
Then:
5x Box Jumps @ low box
5x Box Jumps @ medium box
5x Box Jumps @ high box
x 4 Rounds, rest as needed to maintain form
(If jumping is no go, do 5x KB Swings or Goblet Squats at 3 different weights, x4)
Then:
5x Body Row
5x Floor Press
5x each side Windshield Wipers – lock out weight over chest or press hands into floor
5 Rounds, rest as necessary
Then:
10-1 Head Cutter Ladder – alternating with partner
Hold KB at chest while partner completes reps
Then, if time:
8x 30/30sec hard/less hard @ machine of choice
Cool Down


In the Gym December 27th

POWER
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
2 x 8 Push Press
Then: (split into teams if class is large)
Warm up to Back Squat, Bar + Chains, not too heavy see below
Then:
5x Back Squats Bar + Chains (slower on the lower, then accelerate fast up jumping if appropriate; if jumping make sure athlete stabilizes landing with good alignment before going into next rep)
8x Burpees
5 Rounds, rest 60 sec between rounds
can pair up have one person doing Back Squats while other is doing burpees
Then:
10x Whip Smash
10x Split Jumps (total, can be weighted)
5 Rounds, rest as necessary
Then:
30sec Mountain Climbers + 30sec Sit Ups + 30sec Side Plank hip lifts each side + 30sec rest
x 4
If time:
1000m ski/row for time
Cool Down


In the Gym December 23rd

POWER
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Push Ups
30m OH Walking Lunge (single arm, forward/backward each side)
Then:
Warm up to heavy-ish Jerk (BB) or Push Press (BB/KB/DB)
Then:
6 x 3 Heavy Jerk (or Push Press)
Rest 2 minutes between sets, during rest:
5x Reverse Fly (DBs or x-sym bands)
10x Frog Hops (or 15m Sled Push fast if Frog Hops are no go)
Then:
10-1 / 1-10 Ladder
Pull Up / Anchored Leg Lowers
(10/1, 9/2, 8/3, 7/4…)
If time:
5x200m ski/row hard, rest 60sec between each sprint
Cool Down


In the Gym December 20th

POWER
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 8 DBPP
2 x 5 KB Swings
Then:
Warm up to Power Clean 5 rep weight (~70% of 1RM)
Then:
5x Power Clean (can use BB, 2xKBs, or single KB and do a Headcutter snap)
150m ski/row for time (go hard!)
60sec rest
x 5
Then:
30-20-10 reps of each
Ball Slam + Atomic Sit Up
If time:
60sec OH Plate Hold / 60sec Rest
x3
Cool Down


In the Gym December 18th

POWER
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
Then:
Front Squat/Box Jump 10/10, 6/6, 3/3, increase weight (and height?) each set
Then:
3x Front Squats @ heaviest weight + 5x Box Jumps @highest box
4 rounds, Rest about 60sec between rounds
Then:
5x Dips (rings or bars)
10x Med Ball Sit Toss (w/partner)
6 rounds, rest as necessary to maintain form
If time:
1000m ski/row for time
Cool Down


In the Gym December 16th

POWER
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
3 x 5 Squat Jumps
Then:
Do a few KB swings (find weight) and Split Jumps
Then:
10x KB Swings
10x Split Jumps (total, can be weighted)
5 rounds, rest 30sec between rounds
Then:
5x Flying Burpee
60sec Plank Hold
60sec Rest
5 Rounds
Then, if time:
8×30/30sec hateful eight ski/bike/row
Cool Down
`


In the Gym December 13th

Strength
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:
3x per side heavy Step Up – hold weight at sides (if heavy isn’t appropriate for athletes, can switch it to 5 per side moderate weight)
5x per side Single arm/single leg OH press
Rest 60sec between rounds
5 rounds
Then:
30 sec of each:
FLR (or Plank hold) + Sit Up + V-sit Hold + Mountain Climber + Right side plank + Ring Support + Left Side Plank + Flutter Kick
60sec rest
x 2-3 rounds
Then:
2000m ski/row for time
Then:
Cool Down


In the Gym December 11th

Strength
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:
3x per side heavy Step Up – hold weight at sides (if heavy isn’t appropriate for athletes, can switch it to 5 per side moderate weight)
5x per side Single arm/single leg OH press
Rest 60sec between rounds
5 rounds
Then:
30 sec of each:
FLR (or Plank hold) + Sit Up + V-sit Hold + Mountain Climber + Right side plank + Ring Support + Left Side Plank + Flutter Kick
60sec rest
x 2-3 rounds
Then:
2000m ski/row for time
Then:
Cool Down


In the Gym December 9th

Strength
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 Back Squat Heavy (3 rep weight)
Then:
6 x 3 Back Squats Heavy, focus on form!
Rest 60-90sec between sets
Then:
5x Heavy Push Press
5x Floor Press
5x Windshield Wipers per side (can lock weights out over chest if appropriate)
5 Rounds, rest as needed
Then, If time:
5x200m ski/row (hard!) / rest 60sec
Then:
Cool Down