Workouts

 
December 2019
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In the Gym December 11th

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:
3x per side heavy Step Up – hold weight at sides (if heavy isn’t appropriate for athletes, can switch it to 5 per side moderate weight)
5x per side Single arm/single leg OH press
Rest 60sec between rounds
5 rounds
Then:
30 sec of each:
FLR (or Plank hold) + Sit Up + V-sit Hold + Mountain Climber + Right side plank + Ring Support + Left Side Plank + Flutter Kick
60sec rest
x 2-3 rounds
Then:
2000m ski/row for time
Then:
Cool Down


In the Gym December 9th

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 Back Squat Heavy (3 rep weight)
Then:
6 x 3 Back Squats Heavy, focus on form!
Rest 60-90sec between sets
Then:
5x Heavy Push Press
5x Floor Press
5x Windshield Wipers per side (can lock weights out over chest if appropriate)
5 Rounds, rest as needed
Then, If time:
5x200m ski/row (hard!) / rest 60sec
Then:
Cool Down


In the Gym December 6th

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 TGU 3 per side (heavy-ish)
Then:
6 x 3 per side TGU
Rest 90sec between sets
During rest, complete 5x Strict Push Ups – can be ring push ups or archers (3 per side) if appropriate
Then:
10x Anchored Leg Lowers
15m Standing Sled Pull (should be heavy)
5 Rounds, rest as needed
If time:
8×30/30 “hateful eight”
Cool Down


In the Gym December 2nd

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 30m Tactical Lunge Then: Warm Up to Single Leg “Off the Box” (OTB) Squats (weighted if appropriate; KB at chest) Then: 5x Single Leg OTB Squat – per side; focus on […]


In the Gym November 29th

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 ~heavy Front Squats (3 rep weight)
Then:
6 x 3 Front Squat
Rest 90 sec between sets
During rest, complete 5x Heavy Pull Over
Then:
10x Bulgarian Bag Swings – each direction (Plate Halos if more appropriate for athlete)
8x KB Swings
5x Burpees
x 5 Rounds
Then:
Cool Down


In the Gym November 27th

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 Tactical Lunge
3 x 5 Reverse Fly
Then:
Warm up to Heavy Dead Lift
Then:
6 x 3 Heavy Dead Lift
Rest 90sec between sets
During rest, do 5x Pull Ups
Then:
5x Push Ups
8x Head Cutters
10x Anchored Leg Lowers
5 Rounds, rest as needed
If time:
5x60sec hard / 30 sec rest, @ machine of choice
Cool Down


In the Gym November 25th

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
30m OH Walking Lunge
Then:
Warm up to heavy Split Squat
Then:
3x Heavy Split Squat per side
5x Body Row
Rest 60 sec
5 Rounds
Then:
5x Heavy Goblet Squat
15m Bear Crawl (yep heavy)
5x Heavy pull over
Rest 60 sec
5 Rounds
Then:
Cool Down


In the Gym November 18th

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 3 per side KB press and stretch
3 x 5 SOTS press
Then:
Warm up to OHS – do first with PVC against the wall, then can go to 15# bar if it looks good – or stay with pic and just focus on mobility / posture (3 x 5 at the wall if not going weighted overhead)
Then:
5 x 5 OHS (or heavy goblet squat or other type of loaded squat if no OHS for athlete)
Rest 60sec between rounds
Then:
10x KB swings
10x Deck Squats
5x Pull Ups
Rest 60sec
5 Rounds
Then:
3 x 60 sec FLR / 60sec rest
Then: Cool Down


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