Workouts

 
November 2019
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In the Gym October 18th

PE/SE
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 3 Maxercist down
2 x 10 Good Morning
Then:
5x DL
10x KB Swing
60m Farmers Carry
10x Clapping Push up, or regular or try clapping push up on knees
x 5
Then:
The Hateful Eight
8x 30/30 – for real, go hard ( :
Cool Down


In the Gym October 16th

PE/SE
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
Then:
6 way BB Complex (can be done with Kbs or DBs which ever is more appropriate for athlete)
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Up
to NOT put the bar down.
three rounds increase weight reach round
Then:
Team 2000m Ski – must be ski, if more than 4 people have others do next bit.
Each player goes for 200m then they QUICKLY switch, until 2000m is accomplished (5 sprints per player)
rest 4:00
Then:
Team
20x Sit Up Med Ball Throw
30m Bear Crawl
x 3
Then: Teams can switch stations if more than 4 people in training session
Cool Down


In the Gym September 23rd

Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Squat Jumps 2 x 5 Goblet Squats Then: 8x Accelerating Back Squat can add chains if appropriate (no pause at bottom, squat to full depth and then accelerate/jump up. Make […]


In the Gym Aug 28th

STRENGTH 10:00 Warm up work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 30m single arm OH walking lunges (forward/backward with one arm, then switch) Then: Warm up to TGU heavy Then: 6 x 2 per side TGU (if TGU not appropriate for athlete, they can […]


In the Gym Aug 19th

STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30 OH walking lunge – forward and backward then switch arms. Then: 5x TGU (per side) + 5x Body Row 4x TGU + 5x Body Row 3x TGU + 5x Body Row 2x […]


In the Gym July 22

July 22nd
STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 good mornings
3 x 3 Ass to Bench Single Leg Squats (per leg)
Then:
Work up to heavy SLSLDL BB or KB
Then
3x per side SLSLDL
6x Pull UP
5 rounds, Rest 1-2 minutes between rounds
Then:
15m Bear Crawl heavy
30 sec ring support
5 Rounds, rest as needed
If time:
2000m ski/row for time
Cool Down


In the Gym July 19

July 19th
STRENGTH
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 10 Good Morning
Then:
Work up to Heavy Deadlift
Then:
6 x 3 Dead Lift
Rest 2min between sets
Then:
5x Dip/ can be on rings or dip bar
8x KB Swing
10x Sit up or GHD sit up
x 5 Rounds, rest as needed
Then, If time:
30 seconds sprint (go hard!), 90 seconds Rest
6 rounds
Cool Down


In the gym July 15

July 15
STRENGTH
10:00 warm up
work on mobility/stability
2×8 shoulder openers
2 x 5 cuban press
3×5 wall squats
2 x 8 Goblet Squats
2 x 10 good morning
Then:
Back Squat – can partner up if athletes are using similar weight, plus it helps people get adequate rest.
Work up to weight then:
5x Back Squat
5x Body Row
5 Rounds, rest 1-2minutes between rounds
Then:
30-20-10 reps of each:
Ball Slam + Push Ups + Leg Lowers
Then, if time:
1000m ski/row for time
Cool Down


In the Gym July 12th

July 12
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
3 x 6 Goblet Squats
2 x 10 DBPP
Then:
10x Back Squats (@~50% 1RM)
500m ski/row for time (go hard!)
2-3 minute rest (depending on athlete)
3 rounds
Then:
30-20-10 reps of each -
Push Ups + KTE
Then:
4 x 60 sec static hold of choice / 60sec rest
Then:
Cool Down


In the Gym May 20th

May 20th
STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility or stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 10 Good Mornings
3 x 3 per side Maxercist row
Then:
Warm up to Heavy-ish Dead Lift
Then:
5 x 5 Dead Lift heavy, touch and go (don’t drop)
Rest 2 minutes between sets (can share BBs)
During rest, complete 5x Push up + 5x Dip
Then:
2x TGU per side
6x Box Jump
6 Rounds
Then:
8×30/30sec hard/less hard “Hateful Eight”
Cool Down, stretch, mobility