Workouts

 
September 2020
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In the Gym September 16th

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 30m Tactical Lunge – focus on posture!
2 x 5 Squat Jumps
Then:
Warm up to Weight for Split Squats (Farmer’s Carry or Front Rack hold) and Box Jump height
Then:
5x Split Squat per leg (moderately heavy)
7x Box Jumps
60-90sec rest
x 5 rounds
Then:
10x Pull Ups
10x Anchored Leg Lowers (on bench or floor)
30sec Mountain Climbers
x 5 rounds, rest as needed to maintain form.
If time:
5 x 200m ski/row (go hard!) with 1 minute rest between each effort.
Cool Down


In the Gym September 14th

Power
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
3 x 5 Squat Jumps
Then:
Warm up to Back Squat with bar + chains (don’t go too heavy; see below; can use 15# bar with chains if more appropriate for athlete or without chains)
Then:
5 x 5 Isometric-Dynamic Back Squats
How this works: have athletes pause for 3-4 seconds in four positions on the lower: top of squat (standing), 1/4 squat depth, 1/2 squat depth, full squat depth – quads parallel or whatever is full depth for their ROM; after last pause, recruit glutes for fast acceleration up, feet leave the floor if possible)
Have athletes partner up and one person rests while the other person is completing the reps; should be focused and heavy enough that they need the rest!
Rest 1-2minutes between sets if not in partners
Then:
30m Flying Burpees
30sec Ring Support
5 Rounds; can have people partner up: while one person is doing burpees the other is on rings, any extra time after the 30sec ring hold is rest (while waiting for partner to finish burpees)
If time:
6x (20sec sprint / 60sec rest) @machine of choice
Cool Down


In the Gym September 2nd

STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 SOTS Press with PVC
30m OH walking lunge, forward backward with one arm then switch
Then:
Warm up to Heavy-ish Overhead Squat (can be single arm or just with PVC depending on the athlete)
Then:
5 x 5 OHS – many athletes can’t overhead squat, based on limited mobility, so have them pick another type of squat or work on OH form and mobility with just a PVC facing the wall like a wall squat.
Rest about 1 minute between each set
Then:
10x Weighted Walking Lunges (total steps, hold weight in FR or FC)
10x Push up
10x Anchored Leg Lowers
5 Rounds, rest as needed
Then:
4x250m ski/row (go hard!)
rest 1 minute between each
Then
Cool Down


In The Gym August 31st

STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30 OH walking lunge – forward and backward then switch arms.
Then:
5x TGU (per side) + 5x Body Row
4x TGU + 5x Body Row
3x TGU + 5x Body Row
2x TGU + 5x Body Row
1x TGU + 5x Body Row
Increase weight for TGU as you go and rest as necessary.
Then:
10x KB Swing
8x Ball Slam
5x Pull Ups
5 Rounds, minimal rest
Then, if time:
2000m ski/row for time
Then, Cool Down.


In the Gym August 28th

STRENGTH – break up into two teams if group is larger than 2 ppl (minimize sharing of equip)
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 8 Goblet Squats, deep, focus on posture and hip opening
30m Tactical lunge
Then: (team 1)
Warm up to Dead Stop Back Squat (not too heavy, see below)
Then:
5 x 5 Dead Stop Back Squats (dead stop to arms or safety)
Rest at least 1 minute between sets
Then: (team 2)
Use one sled for each athlete and one rope, have the athlete pull the sled and push it back.
15m Standing Sled Pull
15m Sled Push (same weight as sled pull – can be fast)
10x Split Jumps per leg (no weight; focus on speed and power while maintaining form of course)
5 Rounds, rest as needed
If time:
1000m ski/row for time
Then, Cool Down


In the Gym August 26th

STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 Good Mornings
30m single arm OH Walking lunge; do one lap forward and backward then switch arms.
Then:
Warm up to heavy-ish SLSLDL
Then:
5x per leg SLSLDL
15m Bear Crawl heavy
5 Rounds, rest about 1 minute between rounds
Then:
30-20-10 reps of each
Whip Smash + KTE
If time:
8x 30/30sec hard /easy at machine of choice
Then, Cool Down


In the Gym August 24th

STRENGTH
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 8 Good Mornings
2 x 30m Tactical Lunge watch posture
Then:
10-1 Dead Lift Strength Ladder, increasing weight each rung of the ladder (start at about 50% of 1RM)
Rest some between sets (1-2 minutes as athletes go heavier)
During rest, complete 5x Body Rows (Rings) + 5x Push up
Then:
5x Reverse Fly + 5x Dips (or Push Ups; athlete dependent) + 10x Plate Halos each direction
5 Rounds, rest as needed
If time:
5x200m ski/row for time
Then, cool down.


In The Gym August 21st

STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2x 30 M Tactical lunge, watch posture!!
Then:
Warm up to heavy Split Squat (weight at Front Rack), find weight for OH press
Then:
3x Heavy Split Squat per leg (Front Rack) +
5x Strict OH Press heavy-ish
5 Rounds, rest about 1 minute between rounds
Then:
8x KB or BB cleans
5x Box jumps
5 Rounds, minimal rest
Then:
Abs extra 😉
30sec sit ups + 30 sec flutter kicks + 30 sec mountain climbers + 30 sec side plank hold each side
x2-3 rounds no rest
Cool Down


In the Gym August 19th

STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3×5 wall squats
30 M Tactical lunge x 2-watch posture!!
Then:
5x RDL + 8x Pull Over + 10x GHD Sit Ups (or single arm weighted sit ups)
x 5 rounds, rest as needed
Then:
8x Push Ups +
60sec FLR
4 rounds – rest as necessary
Then, if time:
3x 500m ski/row for time
rest 2minutes between each effort
Then, Cool Down


In the Gym August 14th

STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Over Head walking lunge (Jill and Curtis – tactical lunge)
2 x 8 good mornings
Then:
Warm up to heavyish Deadlift
Then
5x Deadlift (Jill/Curtis can use KB or Hex bar if they want, make sure Curtis doesn’t go too heavy)
5x Pull Up (with bands; or body rows)
x 5 rest as necessary
Then:
10-1 / 1-10 Burpees / Ball Slam Alternating Ladder
(Check in w/Jill and Curtis maybe do regular push ups or chest press alternating with goblet squats instead?)
Then, if time:
6×30/30sec hard/less hard @ machine of choice (Jill can do some extra core work with exercise ball)
Cool Down