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In the Gym September 25th

Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2x30m Tactical Lunge  2×10 KB Swings Then: Warm up to KB Cleans and Step Ups – should be same weight for both movements Then: 5x KB Cleans  5x Front Rack Step Ups (same […]


In the Gym September 20th

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 18th

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 August 30th

STRENGTH 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 8 Good Mornings (with PVC or light BB in back squat position – really focus on scapular engagement and postural stability) 2 x 5 Strict Push Ups Then: Warm up to […]


In the Gym Aug 28th

STRENGTH 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 lunges (forward/backward with one arm, then switch) Then: Warm up to TGU heavy Then: 6 x 2 per side TGU (if TGU not appropriate for athlete, they can […]


In the Gym July 29th

July 29th
STRENGTH
10:00 Warm up
work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squatsff
2 x 10 Goblet Squats
2 x 5 Squat Jumps
Then:
Work up to Heavy Back Squats
Then:
6 x 3 Back Squats
Rest 1-2min between sets
Then:
10x Med Ball Sit Toss (per person)
8x Push Press
60sec FLR (or Plank hold)
5 rounds, rest as needed
Then:
If time 3 x 500m row 1:1 work/rest
Cool Down


In the Gym July 26th

July 26th
STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Single Arm OH walking Lunge (per arm)
Then:
10x Weighted Walking Lunge (FC position)
5x RMM
5 Rounds, rest as needed
Then:
10-1 Body Row Ladder
Between sets, complete
5x Windshield Wiper per side
Then:
Cool Down


In the Gym July 22

July 22nd
STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 good mornings
3 x 3 Ass to Bench Single Leg Squats (per leg)
Then:
Work up to heavy SLSLDL BB or KB
Then
3x per side SLSLDL
6x Pull UP
5 rounds, Rest 1-2 minutes between rounds
Then:
15m Bear Crawl heavy
30 sec ring support
5 Rounds, rest as needed
If time:
2000m ski/row for time
Cool Down


In the Gym July 12th

July 12
PE/SE
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
3 x 6 Goblet Squats
2 x 10 DBPP
Then:
10x Back Squats (@~50% 1RM)
500m ski/row for time (go hard!)
2-3 minute rest (depending on athlete)
3 rounds
Then:
30-20-10 reps of each -
Push Ups + KTE
Then:
4 x 60 sec static hold of choice / 60sec rest
Then:
Cool Down


In the Gym July 8

July 8
PE/SE
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 30m Tactical Lunge
2 x 5 Squat Jumps
Then:
Partners:
P1: 30m Sled Push
P2: Whipsmash until sled push is complete
Switch
x 4 rounds (if group is large, can have 3 people cycle through just add a rest for one of the stations)
Then:
5x Pull Ups
10x Burpees
15x Air Squats
5 Rounds, rest as needed
Then, if time:
2000m ski/row for time
Then:
Cool Down