Workouts

 
October 2018
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In the Gym June 15th

STRENGTH

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility/stability
3 x 5 Wall squat
30m Single Arm OH Walking Lunge (per arm)
Then:
Warm up to Weighted Step Ups – weight at Front Rack or Farmers Carry
Then:
5x (per leg) Weighted Step ups
8x KTE
6 Rounds, rest ~60sec between rounds
Then:
10x Burpee/Box Jumps – Do a burpee, then the jump portion of the burpee turns into a box jump
60 OH plate hold
60 sec rest
5 rounds

Then, Cool Down


In the Gym June 13th

Power Endurance

10:00 Warm Up (run/bike/ski erg)
3 x 5 Wall Squats
3 x 8 Shoulder Openers
3 x 5 Cuban Press
Mobility Work


Then:
Barbell Complex, 6 reps of each:
Body Row
Front Squat
Push Press
Back Squat
Push up
3 rounds, increase weight each round (with BB at 45, 55, 65#)

Then:
10 x Pull up + 
20 x KB Swing + 
30 x Box jump + 
40 x Push up + 
50 x Sit Up + 
60 x Burpees + 
10 x Pull ups

Then:
Run a 5K for time

 

 


In The Gym June 8th

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 10 Good Mornings

Then:
Warm up to Heavy-ish Romanian Deadlift (KB or BB)

Then:
5 x RDL heavy-ish
5 x Pull Ups
10 x GHD or Atomic Sit Ups
5 Rounds, rest some between rounds

Then:
10 x Headcutter
5 x Burpee
5 Rounds minimal rest

Then, if time:
1000m ski/row for time
Cool Down


In the Gym February 6th

PE/SE

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
2 x 30/30 machine of choice to open up the lungs a bit
Then:
6x Burpee + 8x Box Jumps  
x 5 rounds
Then:
Rest 3 minutes
Then: 
10x Bulgarian Bag Swings/Halos + 5x Pull Ups
 x 6 rounds 
Then:
Rest 3 minutes
Then: if time
3 x 500m Row or 40 cal air dyne 
2:00min rest between rounds
Cool Down


In the Gym January 16th

Power

10:00 warm up + mobility work
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 OH Wall squat with PVC
Then:
KB Swing Snatch + OH squat (single arm): athlete does a switch snatch to get KB in OH position then does a over head squat with that single KB in hand overhead…

5x KB Swing Snatch + OH squat per side
10x Burpee
5x KB Swing Snatch + OH squat per side
10x Pull up
5x KB Swing Snatch + OH squat per side
10x Deck Squat
5x KB Swing Snatch + OH squat per side
10x Body Row
Then:
Finish with:
10x 30/30 Machine of choice
Cool Down, Mobility


In the Gym January 5th

Power

10:00 warm up + mobility work
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 10 Good Morning
3 x 5 Squat Jump
Then: can do single leg weighted step up with a speed component if jump not ok for athlete.

5x Box Jump 20” box
5x Box Jump 24” box
5x Box Jump 30” box if appropriate for athlete
4 rounds, finish round one, and begin round 2 back on the lower box.
Limited rest.
Then:
10x GHD Sit up, weighted if necessary.
10x Burpee
8x Body Row
8x Clapping Push up
x 4 – 5 Rounds
If time:
Finish with 5 x 150m Row or Ski rest 60 sec between efforts, athletes can share machine and trade off as necessary.
Cool Down
Mobility work


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 August 28th

Strength + Supplemental Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU, if athlete understands TGU have them do from a stand. Learn Swing snatch to get weight overhead.
Then:
5 x 3 TGU per side.
Complete 8x Dip or Ring Dip between sets
Then:
5x Body Row
10x Split Jump
5x Burpee
x 5
Then:
2000m row or ski, or 200 cal airdyne
Cool Down

Athletes: Seth, Greg, Kirk


In the Gym August 17th

Power

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 KB Swing
Then:
8x Box Jump + 10x Split Jump (5 per leg), can be weighted.
x 5 rounds, rest as necessary.
Then:
5x Deck Squat Burpee Combo (this is a deck squat right into a burpee) + 60 sec OH Plate Hold + 60 sec rest
x 5 rounds
Then:
30 sec Ring Support + 10x Body Row
x 4 rounds, rest as necessary

Cool Down

Athletes: Kirk, Andy, Ants