Workouts

In the Gym July 24th

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability work on own
Then –
BB or KB Complex:
6x Dead Lifts
6x Bent Over Rows
6x Hang Cleans
6x Front Squats
6x Push Press
6x Push Ups
Plus a 500m Ski/Row (go hard!)
x 3 rounds, rest 2 minutes between rounds
** Try to use same weight for all movements in complex.
** Try to increase weight each round.
Then –
10 to 1 Ladder of Body Rows
*After each “rung”, complete 10x reps core movement of choice (can cycle through or just pick one…sit ups, leg lowers, windshield wipers, flutter kicks, etc…)
Then –
Cool down, stretch


In the Gym July 3rd

10:00 warm up + work on mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 goblet squats
Then:
6 way BB Complex or DB/KB if better for the athlete
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat (if DBs do RMM x 3)
6x Push Up
DO NOT put the bar down.
GO immediate to 250m effort Ski, Row, or 50 cal air dyne.
Rest 3:00
x 4
Finale:
10 – 1 x Ball Slam/Burpee Ladder
10/1 – 1/10
Cool Down plus mobility work


In the Gym April 9th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats
Then:
6 way BB Complex (with KBs if more appropriate)
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Up
Try to NOT put the bar down through the complex (keep holding until push ups).
Use the same weight for all movements, the weight chosen will be limited by your weakest movement, e.g. deadlift will feel light, push press hard.
For extra challenge do push ups on the barbell, try and stabilize so it doesn’t roll away.
x 3 rounds, 30-60sec rest between each round (basically enough time to change weights)
Then:
10x Burpees
30m Bear Crawl
x 4 rounds, rest as necessary
Then:
If time: 1000m ski or row for time (or 5minutes hard on airdyne)
Then:
Cool Down / Mobility


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
to NOT put the bar down.
three rounds increase weight reach round
Then:
Team 2000m Ski – must be ski, if more than 4 people have others do next bit.
Each player goes for 200m then they QUICKLY switch, until 2000m is accomplished (5 sprints per player)
rest 4:00
Then:
Team
20x Sit Up Med Ball Throw
30m Bear Crawl
x 3
Then: Teams can switch stations if more than 4 people in training session
Cool Down


In the Gym July 5th

PE/SE
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
30m Tactical Lunge
2 x 10 DB PP
Then:
BB or KB Complex + sprints…
6x Dead Lift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Ups
90sec ski/row (go hard)
2 minute rest
x 4 rounds, increase weight on movements each round if possible
Then:
30sec sit ups + 60sec mountain climbers + 30sec flutter kicks + 30sec each side side plank hold + 60sec OH Plate hold
x 3, rest 60sec between rounds
Then:
Cool Down


In the Gym October 26th

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
3 x 6 Goblet Squats
Then:
KB or BB Complex
(Try to use same weight for all movements;
Try not to put weights down until push press is complete)
6x Dead Lift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Up (hands on Barbell for added stability challenge)
3 rounds, increase weight each round (don’t start too heavy)
Rest 1 minute between each full round
Then:
15m Front Rack Walking Lunges
30m Flying Burpees
6 rounds, rest as needed
If time:
The “hateful eight”
8×30/30sec hard/less hard at machine of choice
Then:
Cool Down


In the Gym February 1st

Power

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
Gaol is to NOT put the bar down until push up, do push up with hands on BB or Kbs.
x 3 rounds, increase weight reach round
Then:
40 – 30 – 20 – 10 Cal ladder, work:rest 1:1 on machine of choice.
Then:
8 – 1 Team Pull Up Ladder
Cool Down


In the Gym June 27th

Strength Endurance

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
3 x 6 Goblet squats
Then:
6 way BB Complex (or DB/KB)
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat (if DBs do RMM x 3)
6x Push Up
DO NOT put the bar down.
GO immediate to 500m effort Ski, Row, or 50 cal airdyne.
Rest 3:00
x 4 Rounds
Finale:
10 – 1 – 10 Ball Slam/Pull Up Pyramid
(10/1 – 1/10)
Cool Down

Athletes: Jess, SarahMac, Betsy

27june2017


In the Gym April 25th

Strength Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
Then:
6-way BB or KB Complex…
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Up
*do NOT put the bar down until push ups
3 rounds, increase weight reach round, no rest
Then:
Team 2000m Ski
Each player goes for 200m then they QUICKLY switch, until 2000m is accomplished (5 sprints per player)
Rest 4:00
Then:
20x Sit Up Med Ball Throw
30m Bear Crawl
x 5 rounds for time
Then:
Cool Down

Athletes: Jess, Erin, Christen

25Apr2017


In the Gym September 1st

Power Endurance

10:00 C2 row
10:00 Airdyne

Then:
One warm up round of 6 way BB Complex
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat
6x Push Up
@ 75# try to NOT put the bar down.

Then, WO:
6 way BB Complex @ 95# + 1000m Ski Erg
rest 4:00
6 way BB Complex @ 115# + 1000m Ski Erg
rest 4:00
6 way BB Complex @ 135# + 1000m Ski Erg
rest 4:00

Finale:
Attempt to press 2 stacked 45# plates (one will suffice if coordination is off) overhead, then do 100 OH Squats with plates held overhead

Then:
Cool Down

Athletes: Seth, Jess, Ian, Sari

 

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