Workouts

 
October 2020
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In the Gym October 2nd

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 Goblet Squats
Then:
8x Accelerating Back Squat can add chains if appropriate (no pause at bottom, squat to full depth and then accelerate/jump up. Make sure athletes stay stabilized on the landing before going into the next squat.  If they can stabilize properly on the landing and go right into the next squat great, otherwise stick the landing before moving into the subsequent rep.)
8x Burpees
30-60sec rest
x 5 Rounds (can pair athletes up have one person squat while the other does burpees)
Then:
10-1/1-10 Ladder Body Row/Anchored Leg Lowers
(10/1, 9/2, 8/3, 7/4, 6/5….)
Rest as needed to maintain form
If time:
4 x 250m ski/row (rest 60sec between each)
Cool Down



In the Gym March 2nd

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2 x 8 Goblet Squats
Then:
Back Squat warm up to weight
then:
5x Back Squat
10x Sit up
rest some
x 5
Then:
5x Pull Over
8x Chest Press
10x Spilt Jump
x 5
Then
4x 250m interval 60sec rest
Cool Down


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 +
2:00 min row/ski or airdyne go hard – keep track of pace, maintain pace for all three rounds
2:00 rest
then
5x Push up + 10sec rest x 10 rounds
Cool Down


In the Gym July 29th

July 29th
STRENGTH
10:00 Warm up
work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squatsff
2 x 10 Goblet Squats
2 x 5 Squat Jumps
Then:
Work up to Heavy Back Squats
Then:
6 x 3 Back Squats
Rest 1-2min between sets
Then:
10x Med Ball Sit Toss (per person)
8x Push Press
60sec FLR (or Plank hold)
5 rounds, rest as needed
Then:
If time 3 x 500m row 1:1 work/rest
Cool Down


In the Gym May 10th

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 8 Goblet Squats – focus on hip opening and posture!
Then: Team 1 (if more than 4 people…)
Warm up to Back Squat heavy-ish, see below…
Then:
5 x 5 Back Squat – can be dead stop back squat if athlete experienced enough
Then: Team 2
60sec FLR (or plank)
10x Plate Halos or Bulgarian Bag Swings each direction
10x KB Swing
5 Rounds, rest as needed
Then: Swap teams…
Then, if time
40-30-20-10 calories ladder, @ski/bike/row
Rest 1-2minutes between each effort
(can start at 30 calories if more appropriate for group)
Cool Down


In the Gym February 15th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 8 goblet squats
Then:
3x per side Swing Snatch + Reverse TGU + Windmill
Then:
Back Squat – Teams
Work up to a heavyish back squat 5 RM
Then:
5x Back Squat +
8x Box Jump
x 5
Then:
5x Bent Over Row
8x KB Swing
x 5
Then:
6x 20 sec interval 60 sec rest
Cool Down


In the Gym February 6th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 goblet squat focused on hip opening
Then:
Find weight for dead stop Back squat
Then:
3x Back Squat – dead stop, meaning there is a 1 -2 sec pause at the bottom; focus on finding glutes to stand!!
5x Dip or Ring dip
5 rounds, rest about 1 minute between rounds
Then:
10x Windshield Wiper or Floor Wiper
60 sec FLR
x 5, rest as needed
Then:
6x 20 sec sprint 60 sec rest, machine of choice
Then:
Cool Down


In the Gym January 28th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 goblet squat
2 x 10 KB Swing
Then:
Work up to a heavy-ish Back Squat
Then:
5x Back Squat, strict form!!
5x Strict OH Press
5 Rounds, rest 1-2 minutes between sets
Then:
5x Pull up + 5x KTE (yes that is awful)
x 5 rounds, rest as needed
Then:
Finish with 8x Burpee + 30 sec sprint (machine of choice) + 60 sec rest
x 5 rounds
Then:
Cool Down


In the Gym September 19th

STRENGTH

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
2 x 10 Goblet Squats
2 x 5 Squat Jumps
Then:
Work up to Heavy Back Squats
Then:
6 x 3 Back Squats
Rest 1-2min between sets
Then:
10x Med Ball Sit Toss (per person)
8x Push Press
60sec FLR (or Plank hold)
5 rounds, rest as needed
Then:
Cool Down