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In the Gym October 23rd

10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats Then: 6 way BB Complex (can be done with Kbs or DBs which ever is more appropriate for athlete) 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Push Up to […]


In the Gym October 21st

Oct. 21
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
4 x 30/30 machine of choice to open up the lungs a bit
Then:
Then:
10x Ball Slam + 5x Pull Up
x 10 rounds – reduce rounds as appropriate
Then:
10x Halo + 5x RMM
x 6 rounds
Then 5 x 500m Row or 40 cal air dyne 2:00min rest between rounds (reduce to 3 rounds as appropriate)
Cool Down


In the Gym October 16th

Power
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 30/30sec DBPP/OH Hold
2 x 30/30sec Air squat/squat hold
Then:
8x Goblet Squats +
10x Ball Slams +
15m Sled Push (heavy and fast)
30-60sec Rest
x 5 rounds
Then:
8x Pull Ups
30m Bear Crawl
4 Rounds, rest as needed
Then:
30-20-10 calories @machine of choice;
Rest 1 minute between efforts
Then:
Cool Down, stretch


In the Gym Oct. 7th

Power
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Squat Jumps
30m Single Arm OH Walking Lunge (forward/backward one arm, then switch)
Then:
15x Whip Smash
10x Ball Slams
10x Split Jumps (total)
30 sec rest
6 Rounds (can reduce to 5 if needed)
Then:
15m Sled Pull Plank (KB if sled is too heavy)
60sec OH Plate Hold
5 Rounds, rest as needed
Then:
8×30/30sec hard/less hard “hateful eight” at machine of choice
Cool down, stretch


In the Gym September 30th

Power
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2×30/30sec DB Push Press/OH Hold (stay light! Warm up weight)
2×30/30sec squat/squat hold (air squats; no added weight)
Then:
Warm up to heavy-ish BB Jerk or Push Press (whichever is more appropriate for athlete)
Then:
5 x 5 BB Jerk (or Push Press)
Rest 1-2 minutes between sets
During rest, complete 15x Frog Hops
(if Jerks, make sure athletes are alternating stance each set)
Then:
15 – 10 – 5 reps of each:
Pull Ups + Pull Overs + Push Ups
Then:
Ab circuit 🙂 30sec flutter kicks (or leg lowers) + 30sec mtn climbers + 60sec sit ups + 60sec plank hold + 60sec rest
x 3-4 rounds
Cool Down


In the Gym September 28th

Power
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
3 x 5 Squat Jumps
Then:
5x Head Cutter
8x Box Jump
10x Deck Squats
Rest 60-90sec
x 5 Rounds
Then:
30m (each side) Waiter’s Carry (so one hand OH with lighter weight, one hand at side in FC with heavier weight; do 30m with one arm OH then 30m with other arm OH)
30m Bear Crawl
30sec Flutter Kick
x 5 Rounds, rest as needed
If time:
1000m ski/row for time
Cool Down


In the Gym September 21

Power
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 30m Tactical Lunge
2 x 15 Air Squats
Then:
Athletes can do step ups fast if split jumps are no go
Set up to do split jumps and sprints outside; OR, if wx is bad have them do 20sec sprint on ski/row/airdyne, sprint should be all out
10x Split Jumps (total so 5 per leg) + 25m sprint
20x split jumps + 25m sprint
30x split jumps + 25m sprint
Then rest 2 minutes
2 – 3 rounds through, depending on group
Then:
10 – 1 Ladder (decreasing for each)
Ball Slams + Push Press
(10/10, 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1)
Rest as needed to maintain form
If time:
3 x 60-90sec Plank or FLR hold (with 1:1 Work:Rest)
Cool Down


In the Gym September 16th

Power
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 30m Tactical Lunge – focus on posture!
2 x 5 Squat Jumps
Then:
Warm up to Weight for Split Squats (Farmer’s Carry or Front Rack hold) and Box Jump height
Then:
5x Split Squat per leg (moderately heavy)
7x Box Jumps
60-90sec rest
x 5 rounds
Then:
10x Pull Ups
10x Anchored Leg Lowers (on bench or floor)
30sec Mountain Climbers
x 5 rounds, rest as needed to maintain form.
If time:
5 x 200m ski/row (go hard!) with 1 minute rest between each effort.
Cool Down


In the Gym September 14th

Power
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
3 x 5 Squat Jumps
Then:
Warm up to Back Squat with bar + chains (don’t go too heavy; see below; can use 15# bar with chains if more appropriate for athlete or without chains)
Then:
5 x 5 Isometric-Dynamic Back Squats
How this works: have athletes pause for 3-4 seconds in four positions on the lower: top of squat (standing), 1/4 squat depth, 1/2 squat depth, full squat depth – quads parallel or whatever is full depth for their ROM; after last pause, recruit glutes for fast acceleration up, feet leave the floor if possible)
Have athletes partner up and one person rests while the other person is completing the reps; should be focused and heavy enough that they need the rest!
Rest 1-2minutes between sets if not in partners
Then:
30m Flying Burpees
30sec Ring Support
5 Rounds; can have people partner up: while one person is doing burpees the other is on rings, any extra time after the 30sec ring hold is rest (while waiting for partner to finish burpees)
If time:
6x (20sec sprint / 60sec rest) @machine of choice
Cool Down


In the Gym March 18th

POWER
10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet Squats – deep, focus on posture and hip opening
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
Then:
Front Squat / Box Jump Complex –
10x FS / 10x Box Jump
8x FS / 8x Box Jump
5x FS / 5x Box Jump
Then 4 more rounds of (3x F Sq / 3x Box Jump)
Weight can be increased as reps decrease as well as height of box if appropriate
Rest 1-2 minutes between each round (longer for the 3/3s)
Then:
Max Pull Ups in 60sec (use appropriate assistance so athletes can get at least 5-10 done in a minute)
12x Med Ball Sit Throws
4 rounds, rest some between rounds
Then:
60sec Mountain Climbers – do one push up every 15 seconds
Rest 60sec
x 3
Cool Down