Workouts

 
January 2019
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In the Gym January 18th

STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 Deep Goblet Squat
2 x 5 SOTS Press
Then:
Work up to heavy-ish Dead lift
Then:
3x Dead lift
60sec OH plate hold
x 6
Then:
5x RMM
10x Weighted Lunge
x 5
Then
4x 250m interval 60sec rest between efforts
Then
Cool Down


In the Gym January 11th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Tactical lunge – forward and backward then switch arms.
2 x 5 squat jumps
Then:
5x Split Squat (weighted per leg) + 10x Flying Burpee
4x Split Squat (increase weight if appropriate) + 10x Flying Burpee
3x Split Squat ” ” + 10x Flying Burpee
2x Split Squat ” ” + 10x Flying Burpee
1x Split Squat ” ” + 10x Flying Burpee
Increase weight as you go and rest as necessary.
If you complain about flying burpees you can always do it twice ( ;
Then:
5x Strict Press
30 sec Ring Support
x 5
Then:
8x 30/30 Hateful Eight
Cool Down


In the Gym January 4th

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 one hand then switch.
Then:
Work up to a heavy TGU.
Then
6 x 2 TGU per side
Between sets, complete 30-60sec Ring Support hold
Then:
10x Split jump (weighted if appropriate)
5x KB Swing
x 5
Then:
8 – 1 Pull Up Ladder
Then:
Cool Down


In the Gym December 21

PE/SE

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
30m tactical lunge
2 x 5 squat jumps
Then:
6:00 30sec work /30sec rest step ups weighted – don’t put weight down
2:00 total rest
6:00 30sec work /30sec rest head cutters – don’t put weight down
2:00 total rest
6:00 30sec work /30sec rest burpees (hold plank for rest is you’re tough) ( ;
2:00 total rest
6:00 30/30sec hard/easy @ machine of choice
2:00 cool down
Then
300sec plank hold (hands on rings, feet elevated, etc to make it harder if appropriate)
Then:
Cool down, stretch


In The Gym December 13th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 5 Squat Jump
2 x 10 KB Swings
Then
5x Ball Slam (heavy ish) + 10x Split Jumps (total reps; can be weighted)
10 rounds for time
time?
rest 5:00
Then
Ab Cluster
60 sec plank hold + 30 sec Flutter Kick + 60sec sit up + 30sec mountain climbers + 30sec side plank each side
60 sec rest
x 2 rounds
If time:
3 x 500m ski/row for tie; rest 2min between efforts
Then:
Cool Down, mobility work


In the Gym November 28th

PE/SE

Warm up 10:00 ski or row
2 x 8 Shoulder Opener
2 x 5 Cuban press
Mobility work
3 x 5 Wall Squats
30m OH Walking Lunge
2×30/30sec hard/easy at machine of choice – open up lungs a bit :)
Then: (can partner up and have P1 start on step ups, P2 start on sprint then switch, then rest)
60 sec Weighted Step Ups
60 sec ski erg/row/or bike sprint – go hard!!
60sec rest
x 6 Rounds
Then:
Rest 3min
Then:
10 to 1 Ball Slam / KB Swing ladder; (10/10, 9/9, 8/8, …)
If appropriate for athlete, increase weight as reps decrease
Rest only to maintain form
Then:
3x 30 sec Ring Support trade off with partner or 1:1 Work:Rest
Then:
Cool Down


In the Gym November 26th

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
2 x 5 squat jumps
2 x 5 tuck jumps
then -
5x box jumps @ 20”
5x box jumps @ 24”
5x box jumps @ 30”
60sec rest
5 rounds
then –
partner up…
P1: 10x “Super Push Ups” (hands on floor, feet in FST, complete a push up then hold plank position and bring knees forward to chest)
P2: Pull Ups until P1 has completed all 10 reps
switch
5 rounds
if time:
“Hateful Eight” 8×30/30sec hard/easy at machine of choice
Then – cool down


In the Gym November 21st

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 -
5x Body Row
15x Whip Smash
60 sec plank, 30 sec one foot elevated/30 sec other foot elevated off the floor.
90sec rest
5 rounds
then -
1 to 10 partner Head cutter ladder
(1:1 work:rest, alternate with partner; the “rest” is holding the KB chest height if appropriate for athlete)
if time:
5x200m ski/row (or 60 secs air dyne)
Rest 1min btwn each
then – cool down


In the Gym November 20th

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 5 squat jumps
2 x 5 tuck jumps
then
10x split jumps (total) weighted if appropriate
10x kb spike swings
60 sec rest
5 rounds
then -
10x Ball Slam
60 sec mountain climber
5 rounds, rest 60sec between rounds
then -
gym sprint triathlon ;)
250m row
250m ski
60 sec flying burpees
No rest between events except to switch machines
After completing one full round, rest 3 minutes, and then repeat :)
then -
cool down


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