Workouts

 
December 2017
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Workouts

In the Gym November 6th

Nov 6
Power
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2×5 OHS + SOTS
3×5 single leg squat to bench
3×5 squat jumps
Then:
warm up to 5RM Jerk /Push Press (BB/KB/DB athletes choice)
5 x 3 Jerk or Push press athlete’s choice BB/KB/DB
Then:
5x Jerk /PP
7x Box Jump
5 rounds
Then:
warm up to heavy weighted Lunge
6 x 15m weighted lunge
60 sec ring support between sets of lunging.
Then:
If time
8x 30/30 (the Hateful Eight)
Cool Down


In the Gym November 3rd

November 3rd
Power
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
Mobility Work
3 x 5 wall squat
2 x 5 Squat Jump
Then:
KB Swing + Floor Press BB or DB
The swing should be as heavy as the athlete can stabilize and chest press heavy as well, same weight through the progression.
10/1, 9/2, 8/3…
Then:
10x Bulgarian Bag Swing (or Halo) each direction
10x Deck Squat
x 5
Finish with:
10x 30/30 Machine of choice
Cool Down


In the Gym October 31st

Power
October 31
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2 x 10 KB Swing
Then:
Work up to heavy Power Clean, if not yet ready for BB clean athlete can do a heavy KB clean
Then:
8x Power Clean
10x KTE
rest as necessary
5 rounds
Then:
8x Pull Up
8x Burpee
x 7 rounds limited rest
Then:
6x30sec/30sec mtn climber plank
Cool Down


In the Gym October 28th

October 28th
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 3 slsldl with KB for warm up
Then:
10x weighted walking lunge 5 per leg, heavy – weight in farmers carry, DBs or Kbs
10x Body Row can be both arms or 5x per arm single arm – rings or bar in squat rack, hip height. Black rings (FST) can be set up on rack for additional station for body row.
x 6 rounds
Then:
10x Push Up/Ring Push up or Archer – athletes choice
60sec OH Hold (plate or BB)
x 5 rounds
If time 4 x 250m sprint machine if choice, or 25 cal air dyne 1:1 work rest
Cool Down


In the Gym October 25th

October 25
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 squat
Then:
find weight for heavy step up, farmers carry or front rack athletes choice
Then:
5x Step Up per leg
10x Med Ball Sit throw to partner or wall
x 6
Then:
15m Bear Crawl + 3x RMM same weight
x 5
Then:
Finish with 1000m effort machine of choice or 100 cal Airdyne.


In the Gym October 19th

October 19
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
2 x 10 Good Morning
Then:
Work up to heavy SLSLDL BB or KB (some folks did split squat instead)
Then
3x SLSLDL per leg (Split Squat)
10x KB Spike Swing
6 rounds
Then:
5x Bent Over Row
10x Push Press
30 sec Sprint
rest 60
x 6
Cool Down


In the Gym October 17th

October 17
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
30m tactical lunge x2
Then:
work up to back squat, not too heavy see note below.
Then:
5x Accelerating Back Squat, hold at the bottom come up fast.
7x Box Jump
x 5 Rounds rest as necessary
Then:
10x Halo or Bulgarian Bag Swing
5x Pull Up
5x Burpee
x 5 rounds
Then: 8x 30/30 the hateful Eight
Cool Down


In the Gym October 12th

October 12th
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30 OH walking lunge – forward and backward then switch arms.
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
10x Pull Up
10x Halo – both directions
10x Ball Slam
10x Deck Squat
x 6
Then:
2000m ski or row or 200 cal air dyne for time
Cool Down


In the Gym October 9th

October 9th
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
10x Pull Up
5 rounds
Then:
10x Ball Slam + 10x Box Jump
x 5 rounds
Then:
1000m effort or 100 cal Airdyne finisher for time.
Cool Down


In the Gym October 6th

October 6th
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3×5 wall squats
30m OH walking lunge, forward and backward
Then:
10x Weighted lunge, weight in Farmers Carry
5x Strict press
x 5
Then:
2x TGU per side
60x FLR or Plank
x 5
Then:
4x 30/30 burpees
Cool Down