Workouts

 
February 2019
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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


In the Gym November 14th

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 6 goblet squat, deep and open up hips
2 x 10 kb swing
Then:
warm up to front squat weight reasonable for 5 reps
Then:
6x front squat, with 3 sec hold and quick acceleration out of the bottom of the squat
6x heavy push press
Rest 1- 2 minutes
5 rounds
Then:
60 seconds ski erg – go hard
5x RMM – go fast
90 sec rest
5 rounds
Then:
Cool down


In the Gym November 12th

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 s SLSLDL with KB
2 x 5 squat jumps
Then:
Warm up to Dead Lift moderate weight
Then:
5x Dead Lift
8x Burpee-Box Jump (burpee but instead of jumping straight up, athletes will jump onto a box…if box jumps are no go they can do regular burpees :))
5 rounds, rest 1 minute between rounds
Then:
15m Sled Plank Pull
10x Kb Swing
10x Split jump – can be step ups or split squats if knees are down for jumps.
5 rounds, rest as needed
If time:
8x 30/30sec hard/less hard “hateful eight”
Then, cool down


In the Gym November 8th

POWER

10:00 Warm up ski/row
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:
Warm up to clean heavy-ish
Then:
5x Cleans (can be with KBs or BB)
150m ski/row (hard!)
60sec rest
5 rounds
Then:
1 to 10 to 1 Sadistic Squat Ladder (Teams: one person squats while the other person holds bottom of squat)
Then:
5x Body Rows
5x Dips (rings or bar)
60sec FLR on rings or plank hold on floor
5 rounds, rest as needed
Then
Cool Down


In the Gym November 6th

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 6 goblet squat
2 x 5 squat jumps
Then:
6x Goblet Squats heavy
15m Sled Push FAST
6 rounds, rest 1 minute between rounds
Then:
5x Pull Ups
10x Deck Squats
5 rounds, limited rest
Then, if time:
3 x 500m ski/row for time
rest 2minutes between each effort
Then
Cool Down


In the Gym October 24th

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
2 x 8 Good mornings (with KB)
3 x 3 per side KB press and stretch
Then:
Warm up to SLSLDL
Then:
3 per side SLSLDL
5x per side, Single arm single leg OH press (push overhead with hand opposite to standing leg) keep hips square and focus on stabilizing core while pushing overhead
6 rounds
Rest about 1 minute between rounds
Then:
5x Body Rows + 8x Pull overs + 30sec ring support
5 rounds, rest as needed
If time:
3 x 500m ski/row for time
Rest 2 minutes between each effort
Then, cool down


In the Gym October 23rd

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
2 x 8 Good Mornings (with PVC or light BB in back squat position – really focus on scapular engagement and postural stability)
2 x 5 Strict Push Ups
Then:
Warm up to heavy Dead Lift
Then:
6 x 3 Dead Lift
Rest 1-2 minutes between sets
During rest: complete 10x chest press or ring push up athletes choice (can be on bench, bosu, or floor)
Then:
5x Pull Ups + 40x Mountain Climbers (total) + 10x Side plank hip lift (10 per side)
5 rounds rest as needed
If time:
8x 30/30sec hard/less hard at machine of choice
Then, cool down