Workouts

 
May 2020
M T W T F S S
« Apr    
 123
45678910
11121314151617
18192021222324
25262728293031

In the Gym March 9th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30m Tactical Lunge
Then:
find weight for heavy step up, farmers carry or front rack position athletes choice
Then:
5x Step Up per leg
5x Strict Press single arm single leg (5 per arm)
x 5
Then:
15m Bear Crawl + 5xPush Up
x 5
Then:
If time the Hateful 8 30/30
Cool Down


In the Gym March 6th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3×5 wall squats
3 x 6 goblet squats deep, hold and stretch
Then:
Work up in weight for Front Squat, if big group have one team to FS while the other does Split squat and switch
then
5x 5 Front Squat rest 1 – 2 minutes between sets
then
5 x 5 Split Squat, KB in Front Rack or single DB at chest
rest 1 – 2 minutes between sets
Then:
60 sec heavy floor press (one per 10 sec, hold locked out the rest of the time +
6x Pull Over +
10x each direction Bulgarian Bag Swing (or Halo)
x 5
Cool Down


In the Gym March 2nd

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2 x 8 Goblet Squats
Then:
Back Squat warm up to weight
then:
5x Back Squat
10x Sit up
rest some
x 5
Then:
5x Pull Over
8x Chest Press
10x Spilt Jump
x 5
Then
4x 250m interval 60sec rest
Cool Down


In the Gym February 3rd

Strength
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 3 SLSLDL with KB
3 x 3 Ass to bench
10x Cross Sym Row and Fly
Then:
Work up to Heavy Deadlift
Then:
This should be touch and go, style no drop.
5 x 3 Deadlift
Actual rest between sets 1 – 2 mins.
Then:
5x Pull Over
5x Body Row
5x Push Up
x 7
If time: Finish with 2:00 warm up on machine of choice
Then:
1:00 spirit, 1:00 recovery (still moving) x 4
Total time 10:00
Cool Down – mobility focus


In the Gym November 4th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats – deep, hip opening, focus on posture
2 x 30m Tactical Lunge
Then:
Warm Up to ~75% 1RM Back Squat
Then:
5 x 5 Back Squat
Rest 90sec between sets.
During rest, complete 5x heavy pull overs
Then:
Partner up…or estimate times if not in partners
P1 10x Pull Ups
P2 Super Push Ups until pull ups are completed (feet in FST, do one push up then one knee tuck with feet in FST = 1 rep) – athletes can do mountain climbers if super push ups are not appropriate.
x5 rounds, minimal rest
Then, if time,
2000m ski/row for time
Then, Cool down


In the Gym October 4th

Power
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
30m Single Arm OH Walking Lunge (forward/backward one arm then switch)
2×30/30sec hard/easy at machine of choice get lungs opened up
Then:
30m Weighted Walking Lunge (at front rack or farmer’s carry; fairly heavy)
30sec sprint (hard!) at machine of choice
60sec Rest
x 5 Rounds
Then:
30sec Side Plank each side 
8x Body Row
12x Single arm weighted sit up (6 each side)
5 Rounds, rest as needed
Then:
Cool Down