Workouts

 
August 2018
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In the Gym July 20th

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
Then:
Warm up to Heavy SLSLDL
Then:
6 x 2 SLSLDL per side
Rest 2 minutes between rounds,
During rest, complete 5x Pull Ups
Then:
10-1/1-10 Ladder
KB Swings / Push Press
Rest as needed
If time:
1000m ski/row for time
Cool Down


In the Gym July 19th

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
30 x Tactical Lunge
Then:
Warm up to Romanian DeadLift
Then:
5x RDL Heavy
5x Pull Overs, heavy
5 Rounds, rest some between/during rounds
Then:
10x Med Ball Sit Toss
60 sec Plank/Push up, one push up every 10 secs during plank.
5 Rounds
If time:
hateful eight 8 x 30/30 sec
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


In the Gym July 13th

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 6 Goblet Squats – pause at bottom, hip opening and posture!
Then:
Warm up to heavy Front Squat
Then:
6 x 3 Front Squat Heavy
rest 1 – 2 minutes between sets, can alternate with a partner.
Then:
1 – 10 Push up/ Bear Crawl Ladder
(1 push up + 15m Bear Crawl, 2 push ups + 15 m Bear Crawl…)
Then, if time:
4x250m ski/row for time
Rest 60sec between each
Then:
Cool Down


In the Gym July 11th

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
30m Tactical Lunge
Then:
Warm up to heavy weighted walking lunges (or weighted step ups if more appropriate)
Then:
15m Heavy Weighted Walking Lunge – weight in Farmer’s Carry
5x Pull Ups
6 Rounds, rest some between rounds
Then:
5x Head Cutter
10x Burpees
5 Rounds
If time:
3 x 30 sec OH Plate Hold, Ring Support, FLR all three in a row for 30 sec each then 30 sec rest.
Then:
Cool Down


In the Gym July 9th

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 6 Goblet Squats
30m Tactical Lunge
Then:
Warm up to Back Squat Bar + Chains
Then:
5 x 5 Accelerating Back Squat @ Bar+Chains; pause at bottom of squat, then accelerate up out of it
Rest 60-90sec between sets
Then:
8x Body Row
5x Heavy Pull Overs
60sec Flutter Kick
5 Rounds; rest as needed
Then:
8×30/30sec hard/less hard @machine of choice
Cool Down


In the Gym July 3rd

Strength + Power Endurance

10min warm up row or air dyne
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall Squats
2 x 20 Lunge (10m forward, 10m backward)
3 x 10 Goblet Squat
Then:
Dynamic-Isometric Back Squat with 5 sec pause in each position, 4 stops
1 set @ Bar x 6 reps
1 set @ Bar + chain x 6 reps
2 sets @ Bar + 2 x chain (2x)3 reps
Then:
2 x 10 Back Squat
5 x Back Squat
Then:
Back squat set:
4x
6x
8x
Four rounds, rest 3 min between sets
Finish with:
intervals of each of the below: 20 sec work / 10 sec rest
Pull Ups
Squats
KTE
Push ups
8 rounds each (4:00)


In the Gym June 27th

Power Endurance

10:00 warm up ski/row/bike
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 x 8 goblet squats
2 x 5 OHS + SOTS combo
Then:
2 x 8 DB PP
2 x 10 wall ball
2 x 5 per leg split jumps
Then:
2:00 Step Ups holding KBs in Farmer’s Carry
2:00 KB Clean and Press (same weight)
40 cal Airdyne
2:00 rest
4 rounds
Then:
Pull Ups + OHS + Atomic Sit Ups
30 – 20 – 10
Then:
Cool Down


In the Gym June 25th

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 5 SOTS Press w/PVC
30m OH Walking Lunge – forward/backward each arm
Then:
Warm up to Heavy TGU
Then:
3x TGU per side
3x Pull Ups (add weight if appropriate for athlete)
5 Rounds, rest 60-90 sec between rounds
Then:
30-20-10 reps of each
Push Up
Push Press
Then:
1000m ski/row for time
Cool Down


In the Gym June 22nd

POWER ENDURANCE

Warm up 10:00 C2/AD/Jump Rope
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall squats
2 x 20 Ball slams
2 x 20 Wall ball
Then:
1 – 10 – 1 Pull-up Ladder
Then:
4:00 30/30sec DB Push Press/Rest is in OH Position
Then:
10x DL @ 135# every 60sec for 10 minutes
Then:
4:00min 30/30sec Push Up/Rest in Plank
Then:
10x Bent Row @ 75# every 60sec for 10 minutes
Then:
4 Rounds Handstands 30sec hold, 30 sec rest.
Then:
Cool Down 5 -10 min AD or Row