Workouts

 
May 2018
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In The Gym May 9th

Strength

Warm up 10:00
8x shoulder openers
8x Y’s
8x cuban press
3 x 5 wall squats
3 x 3 BSSU for single leg activation
Then:
Warm up to Dead Lift
Then:
5 x 5 Dead Lift
In between sets:
10x med ball toss with partner 10#
30 sec dip hold
5x push up
Then:
Cool Down


In the Gym May 1st

Power Endurance

10:00 Warm Up Bike
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 5 OHS + SOTS w/PVC
3 x 10 Band shoulder work
Then:
10x DL (light) + 20x Ball slam +
10x FS (light) + 20x Wall ball +
10x OHS (light) + 20x Med ball toss
3 – 5 rounds
Cool Down


In the Gym March 28th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
2 x 10 good mornings
Then:
Warm up to heavy Dead Lift
Then:
6 x 3 Dead lift
Rest 1-2 minutes between sets
Then:
5x Floor Press – DB or KBs
10x Deck Squats
60 OH Hold Plate
4-5 rounds, rest as needed
If time:
2000m ski relay; pair up and have athletes alternate every 200m
Could also be 200 cal Airdyne switching every 20 cal.
Then:
Cool Down


In the Gym March 13th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
3 x 3 SLSLDL per side (KB in one hand; warm up weight)
2 x 10 KB Swing
Then:
Work up to a heavy DL
Then:
5 x 5 Deadlift – touch and go
Between sets, rest 1-2 minutes and complete 3x strict dead hang pull ups (add weight if appropriate)
Then:
30-20-10 reps of each
Push Ups + Frog Hops
Then, If time:
2000m ski/row (or 200 calories airdyne) for time
Cool Down


In the Gym February 26th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 Ass to Bench Single leg squat
2 x 10 Good Morning
Then:
Work up to Heavy Deadlift
Then:
6 x 3 Dead Lift
Rest 2min between sets
Then:
12x GHD or Weighted Single Arm Sit Up
20x Bulgarian Bag Swings or Plate Halos (10 each direction)
x 5
Then, If time:
30 seconds sprint, 60 seconds Rest
6 rounds
Then:
Cool Down


In the Gym February 12th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 slsldl with KB
Then:
Work up to a heavy DL heavy for 5 reps
Then:
5 x 5 Deadlift
Complete 5 Strict press between sets of Deadlift
Then:
8x Heavy Pull Over
12x Whip Smash or Ball Slam
30 sec Ring Support
x 5
Then: if time
50 cal all out on machine of choice
Cool Down


In the Gym December 26th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 Ass to Bench Single leg squat
2 x 10 Good Morning
Then:
work up to Heavyish Deadlift
Then:
5x Deadlift + 60 sec rest between rounds
x 5 rounds
Then:
30m Bearcrawl
10x Halo each direction
x 4 rounds
Then:
If time:
One Burpee + Two split jumps
10 rounds
Cool Down


In the Gym November 30th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 slsldl with KB
2 x 10 KB Swing
Then:
Work up to a heavy DL
Then:
5 x 5 Deadlift – touch and go style
Complete 5x strict press between sets.
Then:
15m Bearcrawl + 5x Body row (can be single arm)
x 5
If time finish with with 5x Burpee + 30 sec sprint + rest 60 sec
X 4
Cool Down


In the Gym November 14th

Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 good morning
then:
Pull-up +
Deadlift @ 30 – 50% of 1RM (light – warm up weight) +
Box Jump
10-9-8-7-6-5-4-3-2-1 reps of each
rest 5:00 – put toys away.
Then
Ball Slam + Push Press
30 – 20 – 10 reps of each
If time:
Cool down with hateful 8
Mobility


In the Gym September 26th

Strength + Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 Ass to Bench Single leg squat
2 x 10 Good Morning
Then:
work up to Heavyish Deadlift
Then:
5 x 5 Deadlift
10x Pull Up between deadlift sets
Then:
10x Ball Slam + 5x Box Jump combo
x 5
Then:
1000m effort or 100 cal Airdyne
Cool Down