Workouts

 
July 2020
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In the Gym July 3rd

POWER
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
2 x 5 Squat Jumps
30m Single Arm OH Walking Lunge (forward/backward one arm then switch)
Then:
8x KB Swing
5x per side Weighted Step Ups
x 5 rounds, rest 30-60sec between rounds
Then:
4x RMM + 200m sprint ski/row
60 sec rest
x 5 rounds
Then:
Cool Down


In the Gym July 1st

POWER
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
30m Tactical Lunge
3 x 8 Goblet Squats
Then:
10x Head Cutters (not super heavy)
10x Deck Squats
30sec Mountain Climbers
5 Rounds, rest 60sec between each round
Then:
8x Pull Ups
5x Floor Press
5x Floor Wiper (or WW) each side
5 Rounds, rest as needed
If time:
10x (10sec hard / 20sec easy) at machine of choice
Then:
Cool Down


In the Gym June 29th

POWER
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
2 x 30/30sec DB PP / OH hold
2 x 30/30sec Air Squat/Squat hold
Then:
15x Whip Smash
10x Split Jump (each leg so 20 total)
30sec sprint ski/row/airdyne
90second rest
x 5 rounds
Then:
5x Pull Ups
8x Ball Slams
60sec OH Plate Hold
x 5 rounds, rest as needed
Then:
Cool Down


In the Gym June 26th

POWER
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
2 x 8 KB Swings
30m Tactical Lunge
Then:
Warm up to BB or KB Clean (or athlete can do Head Cutter snap with single KB)
Then:
5x Clean (BB or KB)
150m sprint ski/row (go hard!!)
60sec rest
x 5
Then:
5 x 20 Med Ball Sit Toss heavy/light
(have one person do the sit ups and the other catch and throw the med balls; alternate heavy/light balls so its 10 reps of each weight for 20 total)
Then:
10-1 Body Row/Goblet Squat Ladder
(10/10, 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1)
Then:
Cool Down


In the Gym June 24th

POWER
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
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
Then:
5x Box Jumps @ 18”
5x Box Jumps @24”
5x Box Jumps @30”
4 rounds, rest 30-60sec between rounds
(adjust heights as needed for athletes)
Then:
15m Weighted Walking Lunges
8x Push Ups (clapping?)
10x Anchored Leg Lowers/Lifts
5 Rounds, rest as needed
If time:
4 x 250m ski/row (go hard!)
60sec rest between each
Then:
Cool Down


In the Gym June 19th

POWER
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 8 KB Swings
Then:
Find height for Box Jumps (if no box jumps, athlete can do KB swings or step ups)
Then:
5x Box Jumps
8x Burpees
5 rounds, rest 1 minute between rounds
Then:
5x Pull Ups
10x Atomic Sit Ups (Or Leg Lowers if sit ups are not appropriate for athlete)
30sec each side Side Plank (can add hip lifts if appropriate)
5 rounds, rest as needed to maintain form
Then:
Cool Down


In the Gym June 17th

POWER
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 5 Squat Jumps
3 x 5 Push Ups
Then:
Warm up to heavy-ish Push Press (BB or DBs or KBs)
Then:
5x Push Press (heavy)
10x Split Jump (total; can be weighted)
Rest 60seconds
x 5 rounds
Then:
15x Whip Smash
15m Standing Sled Pull
60sec Plank Hold (or FLR on rings)
5 rounds, rest as needed to maintain form
Cool Down


In the Gym June 12th

STRENGTH
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 Squat – deep, pause at bottom for hip opening and postural stability
30m Tactical Lunge
Then:
Warm up to heavy BSSU
Then:
6×3 BSSU per leg
Rest 1-2 minutes between sets; During rest:
Complete 5x RMM
Then:
30sec Ball Slam
30 sec ring support
10x Plate Halos each direction
5 Rounds, rest as needed
Then:
Cool Down


In the Gym June 10th

STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility or stability
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 5 OHS+SOTS combo (PVC)
Then: (TEAM 1)
Warm up to Strict Press – if overhead work is not ok for athlete they can work on bench or chest press.
Then:
6 x 3 Strict Press (Heavy)
Then: (TEAM 2)
10x Anchored Leg Lowers
15m Seated Sled Pull
4 Rounds
Swap Teams
Then, if time:
4x 60sec sprint/30sec REST @machine of choice
Cool Down