Workouts

In the Gym January 21st

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
3×5 SLSLDL
Then:
5x Split Squat (Per leg) weighted KB at chest
10x Whip Smash (Go Hard)
x 5 rounds (Rest 30-60 sec between)
Then:
30-60 sec Squat hold with Landmine
10x Kayaker
8x GHD sit up or Weighted Sit up or SU of choice
x 4 rounds (Rest as needed)
Then:
3x 500m ski/row. 1:1 work/rest
Cool Down with mobility work


In The Gym October 2nd

10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×5 Squat Jumps
2×5 Tuck Jumps
Then:
5x Box Jumps
5x RMM
X5 (Rest 60 sec between )
Then:
5x GHD sit up or weighted sit up.
8x Pullover
10x Windshield Wiper (total)
X4 rounds
Then:
8×20 sec all out sprint/10 sec rest machine of choice


In the Gym September 30th

STRENGTH #13

10:00 Warm up ski erg/airdyne/row

Work on mobility/stability

2 × 8 Shoulder openers

3 x 5 Wall squat

2 x 8 Push ups

Then:

6x Chest Press, can be Bench press or Bosu Chest press 

30 sec Ring support

x 4 rounds, rest as needed

Then:

10x Split Jump (total)

10x GHD Sit Up or Atomic Sit up

10x Plate Halos each direction (or Bulgarian Bag Swings) 

x 4 Rounds, minimal rest with no form loss

Then:

Finish with power based interval

4x 60sec Sprint/30sec Rest @machine of choice

Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym September 11th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
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:
8x Chest Press (on Bench or Bosu)
10x (each direction) Bulgarian Bag Swings or Plate Halos
12x GHD Sit Up (or 6 per arm Weighted Single Arm 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 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 May 10th

Strength Endurance

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
10x GHD Sit Up
60 sec FLR
x 5 Rounds
Then:
5x Floor Press
5x Floor Wiper (weight locked out over chest)
x 7 Rounds
Then:
Cool Down

10may2017


In the Gym March 22nd

Power

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 10 Good Morning
3 x 5 Squat Jump
Then: can do single leg weighted step up with a speed component if jump not ok for athlete.
5x Box Jump 20” box
5x Box Jump 24” box
5x Box Jump 30” box if appropriate for athlete
4 rounds, finish round one, and begin round 2 back on the lower box.
Then:
10x GHD Sit up
10x Pull Over
8x Body Row
8x Lateral Raise
4 – 5 Rounds, rest as needed to maintain form
If time:
Finish with 8x 20/10 work on machine of choice.

Then:
Cool Down Mobility work

 

Athletes: Enzo, Brion

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In the Gym January 3rd

Power Endurance

Warm up 10:00
2×10 shoulder opener
3×5 cuban press
3×5 wall squats
3×5 romanian deadlift
Then:
Team 2000m ski/row relay – switch every 200m
during rest, hold 2KB’s at FR
Then:
5x RDL+ 10x KB Spike Swing+ 10x GHD Sit Up
x 5
Then:
30 sec ring support + 5x heavy floor press + 10x floor wiper (5 each side)
x 5 rounds

Athletes: Greg, Ian, Johann

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In the Gym November 7th

Power Endurance

Warm up 10 minutes C2/ski erg/air dyne
2 x 8 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squats
2 x 10 RDL
Then:
Warm up to DB PP and Dead Lift weights
Then:
10 DP PP + 2:00 row (hard effort)
x 3 rounds, rest 2:00 between rounds
5:00 intermission
Then:
10 Dead Lift + 2:00 Airdyne (hard effort)
x 3 rounds, rest 2:00 between rounds
try to keep same pace for each round
5:00 intermission
Then:
10x GHD Sit Up + 10x Bulgarian Bag Swings (each direction)
x 3 rounds
Finish with:
3:00 min FLR (total; break up if needed)

Athletes: Ian, Seth

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