In the Gym November 1st

PE/SE warm up 10:00 2 x 8 Shoulder Opener  2 x 5 Cuban press Mobility work 3 x 5 Wall Squats 30m OH Walking Lunge Then: 60 sec Rock Carry Hold  60 sec ski erg/row/or bike sprint – go hard!! Switch  60sec rest x 6 Rounds  – rounds can be reduced depending on athletes. Then: […]

Posted in Power Endurance, Strength/Power, Workouts | Tagged , , , , , , | Comments Off

In the Gym October 30th

PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2x 30/30 DB PP (push and hold) 2x 30/30 Squat (squat and hold) then: 10x Pull up+ 20x HeadCutter + 30x box jump + 40x Proper Push ups + 50x Deck Squat (Wall Ball if […]

Posted in Power Endurance, Strength/Power, Workouts | Tagged , , , , , , , , | Comments Off

In the Gym October 28th

PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats then: Then First round: 5x RMM + 2:00 min row/ski or airdyne go hard – keep track of pace, maintain pace for all three rounds 2:00 rest between rounds 3 rounds Then: 10x Back Squat […]

Posted in Power Endurance, Strength/Power, Workouts | Tagged , , , , , , | Comments Off

In the Gym October 25th

PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2 x 5 Goblet squat 3 x 5 Squat jumps then: Workout: 10x KB Swing 2:00 minute Row/SKi or Airdyne. go hard – set a goal from pace maintain pace for all three rounds. 1:00 […]

Posted in Power Endurance, Strength/Power, Workouts | Tagged , , , , , , | Comments Off

In the Gym October 23rd

PE/SE 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 then: Pull-up + Deadlift @ 30 – 50% of 1RM (light – warm up weight) + Box Jump (Step up if jump not ok or push sled) 10-9-8-7-6-5-4-3-2-1 reps of […]

Posted in Power Endurance, Strength/Power, Workouts | Tagged , , , , , , , , , | Comments Off

In the Gym October 21st

PE/SE 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 […]

Posted in Power Endurance, Strength/Power, Workouts | Tagged , , , , , , , | Comments Off

In the Gym October 18th

PE/SE 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 Maxercist down 2 x 10 Good Morning Then: 5x DL 10x KB Swing 60m Farmers Carry 10x Clapping Push up, or regular or try clapping push up on knees x 5 Then: The Hateful […]

Posted in Power Endurance, Strength/Power, Workouts | Tagged , , , , , , , , , | Comments Off

In the Gym October 16th

PE/SE 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats Then: 6 way BB Complex (can be done with Kbs or DBs which ever is more appropriate for athlete) 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Push Up […]

Posted in Power Endurance, Strength/Power, Workouts | Tagged , , , , , , , , | Comments Off

In the Gym October 14th

PE/SE 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 4 x 30/30 machine of choice to open up the lungs a bit Then: Then: 10x Ball Slam + 5x Pull Up x 10 rounds – reduce rounds for the less fit Then: 10x Halo + 5x […]

Posted in Power Endurance, Strength/Power, Workouts | Tagged , , , , , , | Comments Off

In the Gym October 11th

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 8 Push Press Then: Warm up to Clean and Press (same weight for both) – can be with BB, 2xKBs, or single KB (so basically a […]

Posted in Athletes, Power Endurance, Strength/Power, Workouts | Tagged , , , , , , | Comments Off

In the Gym November 18th

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 3 per side KB press and stretch 3 x 5 SOTS press Then: Warm up to OHS – do first with PVC against the wall, then can go to 15# bar […]

In the Gym November 15th

Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 30m OH walking Lunge – forward backward each side 3 x 3 per side maxercist row Then: Warm up to heavy TGU Then: 2x TGU per side – heavy 3x Strict Pull Ups […]

In the Gym November 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: Warm up to Front Squat 5 rep weight (about 75% of 1RM) Then: 5 x […]