Workouts

 
April 2019
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In the Gym April 23rd

STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 6 Goblet squat
Then:
Warm up to Heavy Back Squat (for 5 reps)
Then:
5 x 5 Back Squats
Rest 1 – 2 minutes between sets,
Then:
8 to 1 Ladder Body Rows
Between rungs of ladder, complete
During rest, 60 sec – 30 sec per side, side plank with stability ball.
Then
5x Super Push up: (one knee tuck, one push up – feet in FST)
60 sec OH plate Hold
x 5
If big group half can to body row side plank half can to super push up
Then:
Cool Down


In the Gym March 29th

PE/SE
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Tactical Lunge
Then:
5x Front Raise
5x Lateral Raise
5x Reverse Fly
3 Rounds (keep it somewhat light; for extra shoulder/rotator cuff stabilization)
Then:
15 – 1 Ladder Goblet Squats
between each “rung”, complete 8 calories @ ski or bike
Rest as needed to maintain form, goal is perfect posture for goblet squats!
Then:
5x Pull Up
10x Sit Ups (can be GHD if appropriate for athletes)
30sec Ring support hold
x 5, rest as needed to maintain form
Then:
Cool Down, stretch, extra mobility…


In the Gym March 27

PE/SE
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 5 per side KB Press and Stretch
Then:
60sec Step Ups – with or without weight (weight can be at FR or FC)
200m sprint @ Machine of choice
60sec Wall Sit Hold – med ball on lap keep thighs parallel to floor :)
60sec rest
6 rounds
Then:
15m Plank Sled (or KB) Pull
8x Push Up
8x Leg Lowers
5 rounds, rest as needed to maintain form
If extra time:
Extra core work of choice / ab-pocolypse ;)


In the Gym March 25th

PE/SE
10:00 warm up
individual work on mobility or stability or both
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
2 x 8 Push Press light weight
Then:
8x RMM @
+ 4x Box Jumps
6x RMM @
+ 6x Box Jumps
4x RMM @
+ 8x Box Jumps
2x RMM @
+ 10x Box Jumps
Increase weight on RMM as reps decrease
Rest as needed to maintain form
Then:
10/1 – 1/10 Ladder:
Body Row – (bar in squat rack)
Ring Dip
(10/1, 9/2, 8/3, etc..)
Then, if time:
Team 2000m ski erg – switch every 200m or go for it solo (;


In the Gym March 22nd

POWER
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 SOTS with PVC
3 x 5 squat jumps
Then:
Warm up to Clean and Press (with BB, KBs, or single KB)
Then:
5x Clean + Press
150m sprint (go hard!)
60sec rest
5 rounds
Then:
30-20-10 reps of each, rest as needed:
KTE
Body Rows
Atomic Sit Ups
Then, if time:
3 x 60sec OH Plate Holds / 60sec Rest
3 x 60sec Ring Support / 60sec Rest
Cool down with mobility


In the Gym March 20th

POWER
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
Then:
Partner up…
P1: 30m Flying Burpees
P2: Hold Plank or FLR until P1 has completed 30m
(if athletes don’t have a partner, have them hold plank for as long as they took to do the 30m)
4 rounds
Then:
P1: 10x Pull Ups
P2: Frog hop until P1 has completed 10 pull ups
4 rounds
Then:
10-1 Ball Slam Ladder with partner – alternate rungs for 1:1 work:rest
Then:
Cool Down


In the Gym March 18th

POWER
10:00 warm up – add in a few 30sec sprints toward the end to get heart rate up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2x 30m Tactical Lunge
2x 10 Push Press
Then:
15x Goblet Squats
10x Plate Halos each side
250m ski/row (go hard!)
60sec rest
x 3
Then:
30m Walking Lunges
10x KB Swings
250m ski/row (go hard!)
60sec rest
x 3
Then:
10-1 / 1-10 Pull Over / Leg Lower Ladder
(10/1, 9/2, 8/3, 7/4…..)
Then:
Cool Down


In the Gym March 15th

POWER
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 5 push ups
Then:
15m Flying Burpees
6x Box Jumps
60sec rest
x 6
Then:
4×30/30sec squat/squat hold
4×30/30sec DBPP/OH hold
Then:
Rest 3 minutes
Then:
10x (each side) side plank hip lift
8x Pull Ups
6x (each side) Weighted Single Arm Sit Up
4-5 rounds
Then:
Cool Down


In the Gym March 8th

POWER
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m OH Walking Lunge (forward/backward each arm)
2 x 10 KB swings
Then:
8x Ball Slam
5x Split Jumps per leg (can be weighted)
5 rounds, rest 1 min between rounds
Then:
15m Standing Sled Pull
30sec sprint (hard!) at machine of choice
60sec OH Plate Hold
90sec rest
x 5
Then – cool down with mobility work


In the Gym March 6th

POWER
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 squat jumps
2 x 30m Tactical Lunge
Then:
5x (per leg) Weighted Step Ups
5x Box jumps
60 sec rest
5 rounds
Then:
10x each direction Bulgarian Bag Swings (or Plate Halos)
5x Pull Ups
60sec Plank hold (can be on floor, rings, or Bosu)
5 rounds
Then:
30 sec flutter kicks + 30sec rest
3 rounds
30sec sit ups + 30sec rest
3 rounds
Then:
Cool Down