Workouts

 
November 2018
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In the Gym August 8th

POWER
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 Push Press
Then:
5 x Head Cutters (heavy, fast)
10x Broad Jump (or 20x Frog hop)
then 60sec rest
x 5 Rounds
Then:
5x Pull Ups
15 x Sit Ups (add weight as appropriate)
30sec Ring Support
5 Rounds, rest as needed
If time:
4 x 250m ski/row for time
Rest ~60sec between each
Then, Cool Down


In the Gym May 2nd

Power
10:00 Airdyne warm up
3 x 5 wall squats
2 x 8 goblet squats
3 x 5 Squat Jumps
3 x 5 Tuck Jumps
Then:
20 rounds of…
24” box jump + broad jump + jump over 18”box + broad jump (each jump goes into the next)
Rest 4:00
Then:
10 rounds of…
10x Accelerating Back Squat (Bar + Chains) + 5x  Burpees
Then:
10 x 10 Push ups/Plank Row
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