Workouts

 
April 2020
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In the Gym March 25th

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
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
Then:
Warm up to Squat Clean (can use BB or KB)
Then:
5 x 5 Cleans, rest 60-90sec between sets
Then:
5x KB Bosu Press (or chest press on the bench)
10x Kayakers each side (or Standing Russian Twist, or Windshield wipers if more appropriate)
60sec OH Plate Hold
5 Rounds, rest as needed
Then:
3x 500m ski/row for time; rest 2min between each
Cool Down


In the Gym March 23rd

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 3 per side single leg OTB squat
2 x 15 Air Squats
Then:
Find weight for Goblet Squat (see below), do a couple practice runs/sprints/high knees if going outside…
Then:
8x Goblet Squats + 30m sprint (outside if nice out; can also do on machine if more appropriate, or 30m light and fast sled push inside)
1:1 Work:rest (alternate with partner, or use a stopwatch)
6 Rounds
Then:
10-1 Pull Up / Anchored Leg Lower Ladder
(10/10, 9/9, 8/8, 7/7, 6/6…)
Rest as needed
Cool Down


In the Gym March 4th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
Work on mobility
3×5 Wall squats
3 x5 SOTS Press
3 x 6 Deep Goblet Squat
Then:
TGU, mobility and or with load if appropriate.
Then:
5 x 3 TGU rest 1 – 2 min between sets
Then:
5x RMM
10x Weighted Lunge – same weight as RMM
x 5
Then:
10x KTE + 30 second ring support + 30 sec rest
x 3
Cool Down


In the Gym February 24th

Feb 24
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30 OH walking lunge – forward and backward then switch arms.
Then:
5x TGU + 10 KB Spike Swing (only use spike if appropriate for athlete)
4x TGU + 10x KB Swing
3x TGU+ 10x KB Swing
2x TGU + 10x KB Swing
1x TGU + 10x KB Swing
Increase weight as you go and rest as necessary.
Then:
8 – 1 Pull UP Ladder with 30 sec ring support between rungs of ladder
Then:
If time 60 sec interval 60 sec rest, three rounds machine of choice.


In the Gym February 12th

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
10x Cross Sym Row and Fly
3 x 5 Body Row
Then
Work up to Heavy Bent Over Row (KBs, DBs, or BB)
5x Bent Over Row + 5x Push Up (Can be ring push ups)
rest as necessary so no form loss.
x 6 rounds
Then:
2x Tgu per side + 30 sec ring support
x 4 Rounds
If time:
8x 20/10 Flutter kick 10 sec rest can be a hold (;
Cool Down
CoolDown – Mobility


In the Gym February 10th

Feb 10th
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 6 Deep Goblet Squat
10x Cross Sym Y’s and 90/90
Then:
Work up to heavy Front Squat
Then:
6 x 3 Front Squat
2:00min rest between sets, during rest complete 60 sec FLR for three of the rounds and 60 sec OH Hold for other three rounds.
Then:
10 – 1 Pull Up Burpee Ladder
10/1, 9/2, 8/3….
Then: If time Cool down with
6 x 30/30 on machine of choice.
CoolDown – Mobility


In the Gym February 7th

Feb 7th
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
OH Mobility work on Floor or Foam roller
3 x 5 SOTS press
Then:
Work up to heavy Push Press (DB, KB, or BB)
5x Push Press
rest some – during rest complete
20x Ball slam or Whip smash (ball slam outside if early in the morning please ((:
5 Rounds
Then:
5x RDL + 10x Split Jump (per leg)
5 – 7 rounds
THEN IF TIME:
4x 30/30 mtn climber/plank
CoolDown – Mobility


In the Gym January 31st

PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 10 good mornings
30m OH walking lunge (forward / backward each side)
Then:
1x TGU per side
5x RDL (2xKBs)
15m Weighted Walking Lunge (same weight as RDL?)
6 rounds, rest as needed to maintain form
Then:
40-30-20-10 calorie ladder on machine of choice (or 30-20-10 if more appropriate for group)
Rest 90sec between efforts
During rest, do 50x mountain climbers (total)
Then:
Cool Down


In the Gym January 27th

PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2×30/30sec DB PP / OH Hold
2×30/30sec squat/squat hold
Then:
500m Row/Ski (go hard)
30x Push Up
30x Goblet Squat
30x Anchored Leg Lowers
30x DB Push Press
30x Pull Overs
500m Row/Ski (go hard)
Rest as necessary to maintain form
Then:
4 x 60sec FLR (or plank on floor) / 60sec Rest
Then:
Cool Down


In the Gym January 13th

PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 10 Good mornings
2 x 5 Squat Jumps
Then:
Find weight and height for Dead Lift and Box Jump
Then:
10x Dead Lift (can be with Hex, BB, or KB)
10x Box Jumps
5 Rounds, rest as necessary
Then:
10x Pull Ups
10x Med Ball Sit Throw with partner
5 rounds, rest as necessary
Then:
4x 250m ski/row for time
Rest 60 sec between each
Then:
Cool Down, extra mobility