Workouts

 
July 2018
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In the Gym March 28th

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 mornings
Then:
Warm up to heavy Dead Lift
Then:
6 x 3 Dead lift
Rest 1-2 minutes between sets
Then:
5x Floor Press – DB or KBs
10x Deck Squats
60 OH Hold Plate
4-5 rounds, rest as needed
If time:
2000m ski relay; pair up and have athletes alternate every 200m
Could also be 200 cal Airdyne switching every 20 cal.
Then:
Cool Down


In the Gym January 3rd

Power Endurance

Warm up 10:00
2×10 shoulder opener
3×5 cuban press
3×5 wall squats
3×5 romanian deadlift
Then:
Team 2000m ski/row relay – switch every 200m
during rest, hold 2KB’s at FR
Then:
5x RDL+ 10x KB Spike Swing+ 10x GHD Sit Up
x 5
Then:
30 sec ring support + 5x heavy floor press + 10x floor wiper (5 each side)
x 5 rounds

Athletes: Greg, Ian, Johann

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