Workouts

 
July 2020
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In the Gym July 10th

PE/SE
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
30m Single arm OH Walking Lunge (forward/backward each arm)
Then:
Find weight for KB Clean and Press (or can do Headcutter with single KB)
Then:
5x KB Clean + Press
5x Step Ups per leg (same weight as Clean and Press?)
60sec FLR or Plank on floor
x 5 rounds, rest as needed
Then:
15m Standing Sled Pull
6x Pull Ups
60m Farmers’s Carry
5 Rounds, rest as needed
If time:
1000m ski/row hard
Then:
Cool Down



In the Gym July 6th

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
3 x 8 Goblet Squats
3 x 5 Squat Jumps
Then:
10x Back Squats @__ / 10x Box Jumps @ 12”
8x Back Squats @ __ (increase weight) / 8x Box Jumps @ (increase height?)
5x Back Squats @ __ (increase weight) / 5x Box Jumps @ (increase height?)
Then 4 more rounds of 5x BSQ / 5x Box Jumps
Rest ~60sec between sets of 5
Then:
15m Weighted Walking Lunge
15m Flying Burpees
8x Body Row
6 Rounds, rest as needed
Then:
Cool Down


In Person Reserved Classes

In Person Size Restricted Classes:  Class size is limited to four athletes, or five if two people (couple or parent/child) come from the same “safer at home” family unit. Our current schedule is as follows, spaces must be reserved in advance and many classes fill quickly due to limited numbers. Class fees are $25. If […]


In the Gym July 3rd

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 Squat Jumps
30m Single Arm OH Walking Lunge (forward/backward one arm then switch)
Then:
8x KB Swing
5x per side Weighted Step Ups
x 5 rounds, rest 30-60sec between rounds
Then:
4x RMM + 200m sprint ski/row
60 sec rest
x 5 rounds
Then:
Cool Down


In the Gym July 1st

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
3 x 8 Goblet Squats
Then:
10x Head Cutters (not super heavy)
10x Deck Squats
30sec Mountain Climbers
5 Rounds, rest 60sec between each round
Then:
8x Pull Ups
5x Floor Press
5x Floor Wiper (or WW) each side
5 Rounds, rest as needed
If time:
10x (10sec hard / 20sec easy) at machine of choice
Then:
Cool Down


In the Gym June 29th

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 30/30sec DB PP / OH hold
2 x 30/30sec Air Squat/Squat hold
Then:
15x Whip Smash
10x Split Jump (each leg so 20 total)
30sec sprint ski/row/airdyne
90second rest
x 5 rounds
Then:
5x Pull Ups
8x Ball Slams
60sec OH Plate Hold
x 5 rounds, rest as needed
Then:
Cool Down


In the Gym June 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 8 KB Swings
30m Tactical Lunge
Then:
Warm up to BB or KB Clean (or athlete can do Head Cutter snap with single KB)
Then:
5x Clean (BB or KB)
150m sprint ski/row (go hard!!)
60sec rest
x 5
Then:
5 x 20 Med Ball Sit Toss heavy/light
(have one person do the sit ups and the other catch and throw the med balls; alternate heavy/light balls so its 10 reps of each weight for 20 total)
Then:
10-1 Body Row/Goblet Squat Ladder
(10/10, 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1)
Then:
Cool Down


In the Gym June 19th

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
3 x 8 KB Swings
Then:
Find height for Box Jumps (if no box jumps, athlete can do KB swings or step ups)
Then:
5x Box Jumps
8x Burpees
5 rounds, rest 1 minute between rounds
Then:
5x Pull Ups
10x Atomic Sit Ups (Or Leg Lowers if sit ups are not appropriate for athlete)
30sec each side Side Plank (can add hip lifts if appropriate)
5 rounds, rest as needed to maintain form
Then:
Cool Down


In the Gym June 17th

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
3 x 5 Squat Jumps
3 x 5 Push Ups
Then:
Warm up to heavy-ish Push Press (BB or DBs or KBs)
Then:
5x Push Press (heavy)
10x Split Jump (total; can be weighted)
Rest 60seconds
x 5 rounds
Then:
15x Whip Smash
15m Standing Sled Pull
60sec Plank Hold (or FLR on rings)
5 rounds, rest as needed to maintain form
Cool Down