Workouts

 
July 2018
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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 16th

STRENGTH

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 and backward
Then:
5x RDL
10x KB Swings
5x Pull Overs (heavy)
x 5 rounds, rest some between rounds to recover; weights should be heavy.
Then:
10x Deck Squats
10x Bulgarian Bag Swings or Plate Halos (each direction)
x 5; limited rest
If time:
60 sec interval, 30 sec rest
x 3
Cool Down


In the Gym March 23rd

Workout:

Strength Endurance

Warm up 10:00

2 x 8 Shoulder openers

2 x 8 Y’s & 90/90 with Cross Over Sym

3 x 5 Wall Squat

2 x 10 DB PP

3 x 8 Goblet Squats

Then:

50x Pull-up +

30x Deck Squats

50x Push-up +

30x Frog Hops

50x Squat +

30x DB PP

50x Sit-up +

30x Burpees

Then:

60 sec handstand hold/60 sec rest

60 sec dip hold/60 sec rest

x3

hand stand