Workouts

 
November 2020
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In the Gym November 27th

Strength
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 8 DB PP
3 x 3 per side single leg ass to bench squats
Then:
10x Heavy Weighted Walking Lunge (total steps so 5 per leg) – hold weight at sides or chest athlete’s choice
10x Plate Halos each direction (can swap for Bulgarian Bag Swings if appropriate)
Rest 60sec
x 5 rounds
Then:
10x Ball Slams – really focus on getting power from glutes, maintaining proper posture
5x Burpees
30sec Bottom of squat hold
x 5 rounds, rest as needed to maintain form
Then: Cool Down


In the Gym November 25th

Strength
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 3 per side KB press and stretch
3 x 5 SOTS press
Then:
Warm up to OHS – do first with PVC against the wall, then can go to 15# bar if it looks good – or stay with pic and just focus on mobility / posture (3 x 5 at the wall if not going weighted overhead)
Then:
5 x 5 OHS (or heavy goblet squat or other type of loaded squat if no OHS for athlete)
Rest 60sec between rounds
Then:
10x KB swings
10x Deck Squats
5x Pull Ups
Rest 60sec
5 Rounds
Then:
3 x 60 sec FLR / 60sec rest
Then: Cool Down


In the Gym November 23rd

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
30m OH walking Lunge – forward backward each side
3 x 3 per side maxercist row
Then:
Warm up to heavy TGU
Then:
2x TGU per side – heavy
3x Strict Pull Ups (pull ups may be weighted if appropriate)
Rest 60-90sec
6 rounds
Then:
10 – 1 / 1-10 ladder,
Anchored Leg Lowers / Push Ups
(10/1, 9/2, 8/3…etc)
Then, if time:
4 x 250m ski/row (go hard!)
Then:
Cool Down


In the Gym November 20th

Strength
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
2 x 30m Tactical Lunge
Then:
Warm up to Front Squat 5 rep weight (about 75% of 1RM) – Sydney dumbbell squats (out to side)
Then:
5 x 5 Front Squat – slow pull down, pause at bottom of squat, faster on the up
Rest 90sec between rounds;
During rest, complete 5x Reverse fly + 5x bent over row (DBs/KBs)
(Go lighter on the reverse fly than the bent over rows)
Sydney shoulder blade activation no weight and body rows on rings instead of flies and bent over rows
Then:
5x Floor Press
5x each side Windshield wipers – if appropriate, lock weights out over chest
5 rounds, rest as needed
Then – if time,
1000m ski/row for time
Then –
Cool Down, extra mobility, etc.


In the Gym November 18th

Strength
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 8 good mornings
2 x 5 SOTS press with PVC
3 x 3 per side single leg ass to bench squat
Then:
Warm up to heavy SLSLDL – BB or KB
Then:
3x per side SLSLDL – BB or KB
15m Sled (or KB) Plank Pull heavy-ish
Rest 60sec
x 6 rounds
Then:
8x Goblet Squat
5x Body Rows – elevate feet, and/or single arm, if appropriate
60m Farmer’s Carry heavy
5 Rounds, rest as needed
Then:
Cool Down



In the Gym November 11th

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 2 x 30m Tactical Lunge Then: Warm Up to ~75% 1RM Back Squat Then: 5 x 5 Back Squat Rest 90sec between […]


In the Gym November 9th

warm up 10:00
2 x 8 Shoulder Opener
2 x 5 Cuban press
Mobility work
3 x 5 Wall Squats
30m OH Walking Lunge
Then:
60 sec Rock Carry Hold
60 sec ski erg/row/or bike sprint – go hard!!
Switch
60sec rest
x 6 Rounds  – rounds can be reduced depending on athletes.
Then: rest 3min
then:
10x KB Spike Swings (or squat swings if more appropriate)
10x (Weighted if appropriate) Split Jumps  -total so 5 per leg
x 5 rounds
Then:
3x 30 sec Ring Support trade off
Cool Down


In the Gym November 6th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2x 30/30 DB PP (push and hold)
2x 30/30 Squat (squat and hold)
then:
10x Pull up+
20x HeadCutter +
30x box jump +
40x Proper Push ups +
50x Deck Squat (Wall Ball if more appropriate for athlete) +
60x Ball Slams +
10x Pull ups
Then:
Finish with a 1000m effort for time.
Cool Down.


In the Gym November 4th

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats then: Then First round: 5x RMM + 2:00 min row/ski or airdyne go hard – keep track of pace, maintain pace for all three rounds 2:00 rest between rounds 3 rounds Then: 10x Back Squat + […]