Workouts

 
November 2019
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In the Gym November 8th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
5x TGU per side (light, use as warm up to DL)
Then:
Warm up to ~75% 1RM Dead Lift
Then:
5 x 5 Dead Lift – hex / BB / KB
Rest 60sec between sets
Then:
10x Plate Halos – each direction
30sec Ring Support
5x Dips – on rings or dip bar
5 rounds, rest as needed yes this should smoke the shoulders
Then:
8x 30/30sec “hateful eight” go hard (:
Then:
Cool Down


In the Gym November 4th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats – deep, hip opening, focus on posture
2 x 30m Tactical Lunge
Then:
Warm Up to ~75% 1RM Back Squat
Then:
5 x 5 Back Squat
Rest 90sec between sets.
During rest, complete 5x heavy pull overs
Then:
Partner up…or estimate times if not in partners
P1 10x Pull Ups
P2 Super Push Ups until pull ups are completed (feet in FST, do one push up then one knee tuck with feet in FST = 1 rep) – athletes can do mountain climbers if super push ups are not appropriate.
x5 rounds, minimal rest
Then, if time,
2000m ski/row for time
Then, Cool down


In the Gym November 1st

PE/SE
warm up 10:00
2 x 8 Shoulder Opener 
2 x 5 Cuban press
Mobility work
3 x 5 Wall Squats
30m OH Walking Lunge
Then:
60 sec Rock Carry Hold 
60 sec ski erg/row/or bike sprint – go hard!!
Switch 
60sec rest
x 6 Rounds  – rounds can be reduced depending on athletes.
Then: rest 3min
then:
10x KB Spike Swings (or squat swings if more appropriate)
10x (Weighted if appropriate) Split Jumps  -total so 5 per leg
x 5 rounds
Then: 
3x 30 sec Ring Support trade off
Cool Down


In the Gym October 21st

PE/SE
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30 OH walking lunge – forward and backward then switch arms.
Then:
Stations: rotate through every min on the min. Athletes have 60 sec to complete the station, their rest is the remainder of the 60 secs
150m Ski
10x Pull Up
10x Halo – both directions
10x Ball Slam
10x Deck Squat
x 5
Then:
2000m ski or row or 200 cal air dyne for time
Cool Down


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 14th

PE/SE
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
4 x 30/30 machine of choice to open up the lungs a bit
Then:
Then:
10x Ball Slam + 5x Pull Up x
10 rounds – reduce rounds for the less fit
Then:
10x Halo + 5x RMM x
6 rounds
Then
5 x 500m Row or 40 cal air dyne 2:00min rest between rounds
Cool Down


In the Gym October 9th

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 30/30sec DBPP/OH Hold
2 x 30/30sec Air squat/squat hold
Then:
8x Goblet Squats +
10x Ball Slams +
15m Sled Push (heavy and fast)
30-60sec Rest
x 5 rounds
Then:
8x Pull Ups
30m Bear Crawl
4 Rounds, rest as needed
Then: 
30-20-10 calories @machine of choice; 
Rest 1 minute between efforts
Then:
Cool Down, stretch


In the Gym October 7th

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 Goblet Squats 
2 x 5 Squat Jumps
Then:
Warm Up to Front Squat 5 rep weight (moderately heavy)
Find height for box jumps, do a few reps to warm up
Then:
5x Front Squats 
7x Box Jumps
x 6 Rounds, rest ~30-60sec between rounds
Then:
30sec Mountain Climbers + 30sec Ring Support + 5x Floor Wipers (or windshield wipers) each side
4 Rounds, rest as needed
Then:
Cool Down, stretch