Workouts

 
October 2018
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In the Gym August 25th

Power Endurance

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
30m OH Walking Lunge (forward/backward each side)
Then:
5x Head Cutters
8c Burpee
60sec ski/row
60sec rest
4 rounds
Then:
5x Box Jumps
60sec Mountain Climbers
30 sec ring support
60sec Rest
4 Rounds
If time:
8x 20/10 Flutter kick / hold
Cool Down


In the Gym August 22nd

Power Endurance

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
30m Tactical Lunge
2×30/30sec hard/easy @ machine of choice to get things moving…
Then:
5x per leg Split Jumps (Weighted if appropriate)
right into 30m Front Rack Carry (heavier weights) – watch posture!
then 30m Farmer’s Carry,
30 second rest
x 6 rounds
Then:
30-20-10 reps of each
Pull Ups (or Body Rows)
Deck Squats
Then, Cool Down


In the Gym August 20th

Power Strength

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 5 per side KB Press and Stretch
30m Tactical Lunge
Then:
5 x Push Ups
5 x TGU per side (so 10 total)
5 x Body Rows
x 5 Rounds
Then:
10 x Weighted Step Ups (total) – hold weight at chest or farmer’s carry
5 x Heavy Push Press
Rest as needed
4-5 Rounds total
Then:
Team 2000m ski erg relay; partners switch every 20 pulls
Then,
Cool down


In the Gym August 16th

Power Strength
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 5 SOTS with PVC
2 x 6 goblet squats
2 x 5 Squat Jumps
Then:
10 x Goblet Squats (watch posture!)
500m Ski/Row for time
2 minute rest
x 3 rounds
Then:
10 x Push Press (heavy)
500m Row/Ski for time
2 minute rest
x 3 rounds
Then-
300 sec Plank
Cool Down


In the Gym August 14th

Power Strength
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 SOTS with PVC
Then:
10 x Pull Ups
20 x Leg Lowers/Lifts
30 x Split Jumps (per leg)
40 x Push Ups
50 x KB Clean and Press
60 x Sit Ups
3 minute plank hold or FLR (total time)
10 x Pull Ups
Then:
2000m ski/row for time
Cool Down


In the Gym August 8th

POWER
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
30m Tactical Lunge
2 x 10 Push Press
Then:
5 x Head Cutters (heavy, fast)
10x Broad Jump (or 20x Frog hop)
then 60sec rest
x 5 Rounds
Then:
5x Pull Ups
15 x Sit Ups (add weight as appropriate)
30sec Ring Support
5 Rounds, rest as needed
If time:
4 x 250m ski/row for time
Rest ~60sec between each
Then, Cool Down


In the Gym July 31st

POWER

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 10 Good Mornings

30m OH Walking Lunge (forward/backward each arm)

2 x 30/30sec hard/easy @machine of choice to open up lungs

Then:

10 x KB Swings

5 x per leg Split Jumps (with weight if appropriate)

5 rounds limited rest

Then:

5 x Pull Ups

10 x Anchored Leg Lowers

5 Rounds, rest as needed

If time:

40 -30-20-10 calories @ machine of choice

1:1 Work: Rest

Cool Down


In the Gym July 26th

Power
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 5 SOTS with PVC
2 x 5 squat jumps
Then:
Warm up to heavy-ish Clean (Barbell or KB)
Then:
5 x 5 Clean
Rest about 1 minute between sets; can share bars / weights between athletes (work/rest)
Hyper focus on form
Then:
10 x each direction Bulgarian Bag Swings (or Plate Halos)
150m sprint ski/row for time
60 sec Wall Sit Hold (Med Ball on Lap)
60 sec rest
5 rounds
Cool Down


In the Gym July 23rd

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 5 squat jumps
2 x 5 tuck jumps
Then:
Warm up to box jump
Then:
7 x Box Jumps
10 x per person Med Ball sit throws
60 sec rest
6 rounds
Then:
5 x 200m sprints @ machine of choice;
1:1 work:rest
Then, if time:
3 x 60 sec FLR
3 x 30 sec Ring Support
(resting about 60 seconds between each rep)
Cool Down


In the Gym July 17th

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
30m OH Walking lunge – forward/backward each arm
Then:
Warm up to heavy split squat – can hold weight at Farmers Carry or at chest
Then:
3x Split Squat per leg
10x Ball Slam
6 Rounds, rest 60sec between rounds (can alternate benches with partner)
Then:
20 x Frog Hops
30 sec Mountain Climbers
5 Rounds, rest as needed
If timE:
2000m ski/row for time
Cool Down