Workouts

 
October 2018
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In the Gym August 20th

Power Strength

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
3 x 5 per side KB Press and Stretch
30m Tactical Lunge
Then:
5 x Push Ups
5 x TGU per side (so 10 total)
5 x Body Rows
x 5 Rounds
Then:
10 x Weighted Step Ups (total) – hold weight at chest or farmer’s carry
5 x Heavy Push Press
Rest as needed
4-5 Rounds total
Then:
Team 2000m ski erg relay; partners switch every 20 pulls
Then,
Cool down


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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