Workouts

 
December 2018
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In the Gym November 16th

POWER

10:00 Warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
3 x 8 goblet squats
then -
Warm up to back squat, bar + chains – not too heavy
then -
8x accelerating back squat with bar + chains (No pause at bottom, squat to full depth and then accelerate/jump up. Stay stabilized on the landing before going into the next squat.)
8x Push press
60sec rest
5 rounds
then –
5x pull ups
30x frog hop
5 rounds, rest as needed=
if time -
1000m ski/row for time
then –
cool down


In the Gym November 9th

POWER

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
2 x 30m Tactical Lunge
2 x 10 KB swings
Then:
Find Weight for Weighted Walking Lunges (holding at Front Rack)
Then:
15m Weighted Walking Lunge (Front Rack hold)
15x Frog Hops
10x Push Press
6 rounds, rest 90sec between rounds (try to move through to end of push press without rest)
Then:
10x KB Swings
5x Push Ups
30x Mtn Climber
x 5 rounds
If time:
4 x 250m ski/row (go hard!) with 1 minute rest between each
Then
Cool Down


In the Gym April 10th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2x 30/30sec DBPP/OH Hold
2x 30/30sec Squat/Squat hold
Then:
5x RMM + 20 Frog Hop+ 60 sec rest
3x RMM + 40 Frog Hop + 60 sec rest
2x RMM + 60 Frog Hiop + 60 sec rest
2-3 rounds, depending on group’s fitness
Then:
10-1 Pull Up Team Ladder (1:1 work:rest; alternate with partner)
If time:
One to One Work to Rest
40, 30, 20, 10 cal ladder at machine of choice, go hard
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 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
30m Tactical Lunge x 2
Then:
Work up to heavy SLSLDL BB or KB
Then
3x per side SLSLDL
3x Strict Dead Hang Pull Ups between sets (weighted if appropriate)
5 rounds, Rest 1-2 minutes between rounds
Then:
5x Push Press
10x KB Swings or Frog Hops
60sec sprint ski/row/airdyne
60second rest
5 rounds
Then:
Cool Down


In the Gym January 29th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
2 x 5 squat jumps
30m tactical lunge x2
Then:
Work up to front squat weight
Then:
5x Front Squat (or Goblet Squat)
7x Box Jump
x 5 Rounds, rest as necessary
Then:
10x Bulgarian Bag Swing each direction
10x Push Press
30x Frog Hop
x 5 Rounds, limited rest
Then:
1000m Ski for time – two players, each player gets 20 pulls then must switch, see how fast you can get the ski done.


In the Gym December 13th

Strength

Warm up 10:00
2 x 8 Shoulder openers
2 x 5 Cuban press
10x Y’s and Rows Cross Sym
3 x 5 Wall squat
30m OH Walking Lunge
Then:
Work up to heavy TGU
Then:
2x TGU per side +
3x Strict Weighted Pull Up
x 6 Rounds, Rest 2min between rounds
Then: 
15m Lunge @ weight in Hands FC position + 30x Frog Hop
x 6 Rounds, Rest 1-2 min btw each

Cool Down

Athletes: Ian, Sari

2016dec13


In the Gym November 21st

Strength/Power + Supplemental

Warm Up 10:00 row/ski/bike
2 x 8 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squats
2 x 10 Good Mornings
2 x 10 Goblet Squats
Then:
Warm Up to Heavy Front Squat + Chains
Then:
6 x 3 Front Squat + Chains
Rest 1-2 minutes between sets; during rest do 10x Frog Hops
Then:
10 to 1 ladder of
Pull Up + Push Press
Cool Down

Athletes:
Erin, Betsy

2016nov21