Workouts

 
September 2018
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In the Gym July 26th

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
2 x 5 SOTS with PVC
2 x 5 squat jumps
Then:
Warm up to heavy-ish Clean (Barbell or KB)
Then:
5 x 5 Clean
Rest about 1 minute between sets; can share bars / weights between athletes (work/rest)
Hyper focus on form
Then:
10 x each direction Bulgarian Bag Swings (or Plate Halos)
150m sprint ski/row for time
60 sec Wall Sit Hold (Med Ball on Lap)
60 sec rest
5 rounds
Cool Down


In the Gym February 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 Heavy Deadlift
Then:
6 x 3 Dead Lift
Rest 2min between sets
Then:
12x GHD or Weighted Single Arm Sit Up
20x Bulgarian Bag Swings or Plate Halos (10 each direction)
x 5
Then, If time:
30 seconds sprint, 60 seconds Rest
6 rounds
Then:
Cool Down


In the Gym November 28th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 8 Goblet Squat deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
5x Front Squat
20x Halo or Bulgarian bag swing – 10x Each direction
R est as necessary (1-2min between front squat sets if heavy)
x 5
Then:
30 secs sit up or KTE
30 secs mtn climber
30 sec ring support
30 sec rest
x 4
If time:
1:1 Work rest 250m efforts ski or row/or 60 sec air dyne for calories
x 5
Cool Down – mobility work


In the Gym October 17th

October 17
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2 x 5 squat jumps
30m tactical lunge x2
Then:
work up to back squat, not too heavy see note below.
Then:
5x Accelerating Back Squat, hold at the bottom come up fast.
7x Box Jump
x 5 Rounds rest as necessary
Then:
10x Halo or Bulgarian Bag Swing
5x Pull Up
5x Burpee
x 5 rounds
Then: 8x 30/30 the hateful Eight
Cool Down


In the Gym September 5th

Strength + Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
3 x 8 Goblet Squat deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
6x 3 Front Squat, rest 1-2 min between sets
Then:
20x Bulgarian Bag Swing (10x each direction)
5x Pull up
Rest as necessary
x 6
Then:
30 secs sit up
30 secs mtn climber
30 sec ring support
30 sec rest
x 4
Cool Down

Athletes: Lindsay, Keith, Trenton


In the Gym May 5th

Strength Endurance

10:00 Warm up ski/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 wall squats
30m Tactical lunge x 2 – watch posture!!
Then:
10x Weighted Walking Lunge, hold DBs/KBs at sides; good posture and strict form!
20x Bulgarian Bag Swing or Halo, 10 each direction
x 5 Rounds
Then:
5x Strict Press
10x Anchored Leg Lower
x 5 Rounds
Then:
8x 30/30 sec hard/slightly less hard…at machine of choice. “The Hateful Eight”!
Then:
Cool Down, Foam Roll, Work on Mobility

05may2017


In the Gym April 19th

Power Endurance

10:00 Ski/Row
2 × 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 × 5 Wall Squats
4 x 30/30 machine of choice to open up the lungs a bit
Then:
10x Ball Slam + 5x Pull Up
8-10 rounds
Then:
10x Bulgarian Bag Swings + 5x RMM
8-10 rounds
Then:
Cool Down

Athletes: Kirk, Sari, Andy, Ian

19apr2017


In the Gym April 12th

Power

10:00 ski/row/airdyne warm up
2 × 8 shoulder openers
2 x 5 cuban press
Extra work on mobility
3 × 5 wall squats
2 x 5 squat jumps
30m tactical lunge x2
Then:
Work up to back squat, not too heavy (see below)
Then:
5x Back Squat, hold 3 seconds at the bottom of squat, come up fast
7x Box Jump
x 5 Rounds, rest as necessary
Then:
10x Halo or Bulgarian Bag Swing (each direction)
10x Push Press
x 5 Rounds, rest as necessary
Then:
3:00 Bear Crawl (continuous)

Cool Down

Athletes: Lee, Jim, Betsy

12apr2017


In the Gym November 7th

Power Endurance

Warm up 10 minutes C2/ski erg/air dyne
2 x 8 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squats
2 x 10 RDL
Then:
Warm up to DB PP and Dead Lift weights
Then:
10 DP PP + 2:00 row (hard effort)
x 3 rounds, rest 2:00 between rounds
5:00 intermission
Then:
10 Dead Lift + 2:00 Airdyne (hard effort)
x 3 rounds, rest 2:00 between rounds
try to keep same pace for each round
5:00 intermission
Then:
10x GHD Sit Up + 10x Bulgarian Bag Swings (each direction)
x 3 rounds
Finish with:
3:00 min FLR (total; break up if needed)

Athletes: Ian, Seth

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