Workouts

 
December 2018
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In the Gym November 6th

POWER

10:00 Warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
2 x 6 goblet squat
2 x 5 squat jumps
Then:
6x Goblet Squats heavy
15m Sled Push FAST
6 rounds, rest 1 minute between rounds
Then:
5x Pull Ups
10x Deck Squats
5 rounds, limited rest
Then, if time:
3 x 500m ski/row for time
rest 2minutes between each effort
Then
Cool Down


In the Gym November 2nd

POWER

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
30m OH walking lunge (single arm, do one lap forward/backward with one arm, then switch and go again)
2 x 30/30sec push press/oh hold
Then:
Warm up to Jerk or Heavy Push Press (athlete’s choice)
Then:
5x Jerk (or Push Press)
8x Box Jumps
60sec rest
5 rounds
Then:
Partner workout:
P1: 30m Flying burpees
P2: Wall Sit hold with Med Ball on lap (until P1 is done)
switch
5 rounds through, minimal rest
If time:
1000m ski or row (go hard, for time)
Cool Down Mobility


In the Gym October 29th

POWER

10:00 Warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
3 x 6 goblet squats – deep, hip opening, focus on posture
2 x 10 KB swings
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)
Then:
5x Isometric-Dynamic Back Squats
How this works: pause for 3-4 seconds in four positions on the lower: top of squat (standing), 1/3 squat depth, 2/3 squat depth, full squat depth (quads parallel or close); after last pause, recruit glutes for fast acceleration up, feet leaving the floor if possible)
Can partner up, one person rests while the other person is completing the reps; should be focused and heavy enough that they need the rest!
If not in partners, rest 1-2 minutes between sets
5 rounds through
Then:
12x Med Ball Sit Throws (partners)
30sec Ring Support
5 rounds, rest as needed
Then, if time:
2000m ski – 200m segments in partners;
One person skis 200m and quickly hands the paddles to teammate, then teammate does 200m; switch on and off until they hit 2000m. Go fast for time.
Then:
Cool Down, stretch, foam roll…


In the Gym October 26th

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
3 x 6 Goblet Squats
Then:
KB or BB Complex
(Try to use same weight for all movements;
Try not to put weights down until push press is complete)
6x Dead Lift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Up (hands on Barbell for added stability challenge)
3 rounds, increase weight each round (don’t start too heavy)
Rest 1 minute between each full round
Then:
15m Front Rack Walking Lunges
30m Flying Burpees
6 rounds, rest as needed
If time:
The “hateful eight”
8×30/30sec hard/less hard at machine of choice
Then:
Cool Down


In the Gym October 19th

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
30m single arm OH walking lunges (forward/backward with one arm, then switch)
Then:
Warm up to heavy Turkish Get Up (TGU)
Then:
6 x 2 per side TGU
Rest about 1- 2 minutes between sets
Then:
5x Pull Overs (heavy-ish)
30x double count Flutter Kicks
5 rounds rest as needed
If time:
4 x 250m ski/row for time (go hard!)
Rest 1 minute between efforts
Then, Cool Down


In the Gym October 18th

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
3 x 8 Goblet Squats – deep, hip opening, hold at bottom, focus on posture!
Then:
Warm up to Front Squat weight for 5 reps
Then:
5 x 5 Front Squats
Pause at bottom of squat and find stability, then power up to standing
Alternate with partner, 1:1 Work:Rest (or about 1 minute between sets)
Then:
20x whipsmash
RMM until whip smash is complete (use lighter DBs 10 – 20# – so you can move relatively quickly)
5 rounds
Then:
8 to 1 Partner Pull Up Ladder (one partner rests while other partner does pull ups; alternating through ladder)
Then:
Cool Down


In the Gym October 12th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
3 x 5 SOTS Press with PVC
30m OH walking lunge, forward backward with one arm then switch
Then:
Warm up to Heavy-ish Overhead Squat (can be single arm or just with PVC depending on the athlete)
Then:
5 x 5 OHS
Can Alternate with partner for these
Rest about 1 minute between each set
Then:
10x Weighted Walking Lunges (total steps, hold weight in FR or FC)
10x Burpees
10x Anchored Leg Lowers
5 Rounds, rest as needed
Then:
4x250m ski/row (go hard!)
rest 1 minute between each
Then
Cool Down


In the Gym October 10th

STRENGTH

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 (per side) + 5x Ring/Bosu Push up or regular push up.
4x TGU + 5x Ring/Bosu Push up or regular push up.
3x TGU + 5x Ring/Bosu Push up or regular push up.
2x TGU + 5x Ring/Bosu Push up or regular push up.
1x TGU + 5x Ring/Bosu Push up or regular push up.
Increase weight for TGU as you go and rest as necessary.
Then:
10x Frog Hops
8x KB Head Cutters
5x Pull Ups
5 Rounds, minimal rest
Then, if time:
2000m ski/row for time
Then, Cool Down.


In the Gym October 8th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
3 x 8 Goblet Squats, deep, focus on posture and hip opening
30m Tactical lunge
Then:
Warm up to Dead Stop Back Squat (not too heavy, see below)
Then:
5 x 5 Dead Stop Back Squats (dead stop to arms or safety)
Alternate with partner, rest at least 1 minute between sets
Then:
15m Standing Sled Pull
15m Sled Push (same weight as sled pull – can be fast)
10x Split Jumps per leg (no weight; focus on speed and power while maintaining form of course)
5 Rounds, rest as needed
If time:
1000m ski/row for time
Then, Cool Down


In the Gym October 2nd

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2x 30 M Tactical lunge, watch posture!!
Then:
Warm up to heavy Split Squat (weight at Front Rack), find weight for OH press
Then:
3x Heavy Split Squat per leg (Front Rack) +
5x Strict OH Press heavy-ish
5 Rounds, rest about 1 minute between rounds
Then:
8x KB or BB cleans
5x Box jumps
5 Rounds, minimal rest
Then:
Abs extra ;)
1:00 sit ups + 30 sec flutter kicks + 30 sec mountain climbers + 30 sec side plank hold each side
x2-3 rounds no rest
Then:
Cool Down