Workouts

 
September 2018
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In the Gym July 13th

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 6 Goblet Squats – pause at bottom, hip opening and posture!
Then:
Warm up to heavy Front Squat
Then:
6 x 3 Front Squat Heavy
rest 1 – 2 minutes between sets, can alternate with a partner.
Then:
1 – 10 Push up/ Bear Crawl Ladder
(1 push up + 15m Bear Crawl, 2 push ups + 15 m Bear Crawl…)
Then, if time:
4x250m ski/row for time
Rest 60sec between each
Then:
Cool Down


In The Gym June 5th

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility – esp overhead
3 x 5 Wall squat
2 x 5 SOTS Press with PVC
2 x 5 OHS at wall with PVC

Then:
Warm up to Overhead Squat
5 x OH Squat
Rest 60sec between each
5 Rounds

Then:
10x Pull Ups
30m Bear Crawl
4 Rounds, rest as needed

Then, if time:
5 x 200m ski/row for time
1:1 Work:Rest
Cool Down


In the Gym April 3rd

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 Squats – deep with hip opening pause at bottom
3 x 5 SOTS Press with PVC
Then: Break up into two teams if more than 4 people
Team One:
Warm up to Front Squat 3 rep weight
Then:
6 x 3 Front Squats
Rest 1-2 minutes between sets, during rest, complete
5x Body Rows – can be single arm if appropriate
Then, Team Two:
15m Bear crawl
12x Weighted single arm sit ups (switch arms at 6)
8x Anchored Leg Lowers
5 rounds, rest as needed
Swap Teams.
Then, If time:
1000m ski/row for time


In the Gym March 7th

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
2 x 5 Push Ups
Then:
Dead Stop Back Squats
Warm up to heavy-ish weight for 5 reps
Then:
5 x 5 Dead Stop Back Squats
Rest 1-2min between sets;
During rest, do 5x Box Jumps
Then:
15m Bear Crawl + 5x Pull Ups
5 rounds
If time:
4x 250m ski/row (or 20cal airdyne)
Rest 60seconds between each
Then:
Cool Down


In the Gym January 26th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 8 Push Up
Then:
Teams!
P1 – 30m Bear Crawl
P2 – Continuous RMM until Bear Crawl is complete
Switch players
4 rounds
Then:
Teams!
2000m in 500m installments:
Each player does 500m hard ski or row.
Quick transition at 500m marks, until 2000m is reached, see who can complete event fastest.
Then:
Cool Down


In the Gym December 26th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 Ass to Bench Single leg squat
2 x 10 Good Morning
Then:
work up to Heavyish Deadlift
Then:
5x Deadlift + 60 sec rest between rounds
x 5 rounds
Then:
30m Bearcrawl
10x Halo each direction
x 4 rounds
Then:
If time:
One Burpee + Two split jumps
10 rounds
Cool Down


In the Gym November 30th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 slsldl with KB
2 x 10 KB Swing
Then:
Work up to a heavy DL
Then:
5 x 5 Deadlift – touch and go style
Complete 5x strict press between sets.
Then:
15m Bearcrawl + 5x Body row (can be single arm)
x 5
If time finish with with 5x Burpee + 30 sec sprint + rest 60 sec
X 4
Cool Down


In the Gym September 20th

Strength + Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 SOTS Press
3 x 6 Deep Goblet Squat
Then:
Work up to heavy-ish OHS – if appropriate otherwise use this to teach an gain mobility with light weights.
Then:
6 x 3 OHS rest 1 – 2 min between sets
Then:
15m Bear Crawl + 10x Split jump
x 6
Then
If time, the “Hateful 8″ 8x 30/30
Cool Down


In the Gym August 14th

Power

10:00 warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility – hip opening, overhead
3 × 5 Wall squats
3 x 6 Goblet squats deep, hold and stretch
3 x 5 Squat jump
Then:
Work up to heavy clean (BB or KB)
Then:
5x Clean + 10x Ball Slam + Rest 60 seconds
x 5-7 Rounds
Then:
Work up to Heavy Chest press, can be Bench, DB or Kbs…
Then:
5x Chest Press + 15m Heavy Bear Crawl
Rest as necessary
x 5 rounds
Then:
Finish with machine of choice; 60 sec interval (go hard!) / 60 sec rest, keep pacing consistent.
x 4 rounds
Then:
Cool Down

Athletes: Jess, Michelle, Betsy


In the Gym July 25th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 SOTS Press
3 x 6 Deep Goblet Squat
Then:
Work up to heavy-ish OHS
Then:
6 x 3 OHS
Rest 1 – 2 min between sets
Then:
10-1 Push Up Ladder
Between sets, do 15m Bear Crawl
Then:
6×30/30 hard/easy @machine of choice
Cool Down

Athletes: Keith, James, Trenton

25july2017