Workouts

 
May 2018
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In the Gym April 13th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 5 squat jump
2 x 5 tuck jump
Then:
Work up to heavy BB or KB clean
Then:
5x Clean + 150m Row or Ski (or 15 calories Airdyne) – go hard!
Rest 60 secs
x 5 Rounds
Then:
5x Box Jump
10x Burpees
x 5 Rounds, rest as needed
Finish with:
60 sec OH hold + 20x Headcutter, same plate
Cool Down


In the Gym April 11th

Strength

10min warm up jog
2×10 shoulder openers
2×5 cuban press
3×5 wall squats
3×6 OHS + SOTS
3×5 single leg OTB
3×5 squat jumps
3×5 tuck jumps
warm up to heavy back squat step ups
then -
Back squat step ups 6×2 at 2RM
rest 1-2 minutes between sets.
then -
warm up to 5RM Jerk
3×5 Jerk
rest 1 minute between sets.
then -
Cool Down


In the Gym April 10th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2x 30/30sec DBPP/OH Hold
2x 30/30sec Squat/Squat hold
Then:
5x RMM + 20 Frog Hop+ 60 sec rest
3x RMM + 40 Frog Hop + 60 sec rest
2x RMM + 60 Frog Hiop + 60 sec rest
2-3 rounds, depending on group’s fitness
Then:
10-1 Pull Up Team Ladder (1:1 work:rest; alternate with partner)
If time:
One to One Work to Rest
40, 30, 20, 10 cal ladder at machine of choice, go hard
Cool Down


In the Gym April 5th

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 then switch arms.
Then:
Work up to heavy TGU
Then:
6 x 2 heavy TGU per side, rest some between sets.
During rest, complete 10x Plate Halos each direction.
Then:
30-20-10 reps of each:
Ball Slams + Goblet Squats
If time:
8x 30/30sec hard/less hard “hateful eight”
Cool Down


In the Gym April 3rd

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
3 x 6 Goblet Squats – deep with hip opening pause at bottom
3 x 5 SOTS Press with PVC
Then: Break up into two teams if more than 4 people
Team One:
Warm up to Front Squat 3 rep weight
Then:
6 x 3 Front Squats
Rest 1-2 minutes between sets, during rest, complete
5x Body Rows – can be single arm if appropriate
Then, Team Two:
15m Bear crawl
12x Weighted single arm sit ups (switch arms at 6)
8x Anchored Leg Lowers
5 rounds, rest as needed
Swap Teams.
Then, If time:
1000m ski/row for time


In the Gym March 30th

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
Then:
Back squat – warm up to 5 rep weight – don’t go too heavy; see below…
Then:
5 x 5 Back Squats with 4-position holds: hold for 3 seconds standing upright, then 3 second holds at each position going down – 1/3  depth, 2/3 depth, full depth; try to accelerate up out of bottom of squat
Rest 1-2 minutes between sets
During rest, do 8x Burpees
Then:
10-1 Pull Overs/1-10 Push Press ladder
(10/1, 9/2, 8/3…)
If time:
30 sec sprint @machine of choice
60 sec rest
4-5 rounds, keep pace consistent for sprints
Cool Down


In the Gym March 28th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
2 x 10 good mornings
Then:
Warm up to heavy Dead Lift
Then:
6 x 3 Dead lift
Rest 1-2 minutes between sets
Then:
5x Floor Press – DB or KBs
10x Deck Squats
60 OH Hold Plate
4-5 rounds, rest as needed
If time:
2000m ski relay; pair up and have athletes alternate every 200m
Could also be 200 cal Airdyne switching every 20 cal.
Then:
Cool Down


In the Gym March 26th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility – hip, chest opening, overhead
3 × 5 wall squats
30m OH walking lunge, forward and backward
Then:
Warm up to heavy TGU
Then:
2x TGU per side
30sec ring support
rest as necessary
x 6
Then:
5x Pull Ups
30m Rock Carry with Med Ball
60sec Wall sit hold with heavier med ball on lap
4 rounds, rest as needed
If time:
6×30/30sec hard/less hard @machine of choice
Cool Down


In the Gym March 23rd

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2x 30m Tactical Lunge
Then:
Work up to heavy SLSLDL BB or KB
Then
5 x 3 SLSLDL per side
In between sets complete 5x Dip or Ring dip
Then:
8x Pull Ups
10x Windshield Wiper or Floor Wiper (5 each side)
30 sec Ring support
x 5 Rounds, rest as needed
Then, if time:
4 x 250m ski/row for time/60sec Airdyne
1:1 Work:Rest
Cool Down


In the Gym March 16th

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
Then:
5x RDL
10x KB Swings
5x Pull Overs (heavy)
x 5 rounds, rest some between rounds to recover; weights should be heavy.
Then:
10x Deck Squats
10x Bulgarian Bag Swings or Plate Halos (each direction)
x 5; limited rest
If time:
60 sec interval, 30 sec rest
x 3
Cool Down