Workouts

 
October 2020
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In the Gym October 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
2 x 5 Goblet Squats
2 x 5 Squat Jumps
Then:
Warm Up to Front Squat 5 rep weight (moderately heavy)
Find height for box jumps, do a few reps to warm up
Then:
5x Front Squats
7x Box Jumps
x 6 Rounds, rest ~30-60sec between rounds
Then:
30sec Mountain Climbers + 30sec Ring Support + 5x Floor Wipers (or windshield wipers) each side
4 Rounds, rest as needed
Then:
Cool Down, stretch


In the Gym September 30th

Power
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2×30/30sec DB Push Press/OH Hold (stay light! Warm up weight)
2×30/30sec squat/squat hold (air squats; no added weight)
Then:
Warm up to heavy-ish BB Jerk or Push Press (whichever is more appropriate for athlete)
Then:
5 x 5 BB Jerk (or Push Press)
Rest 1-2 minutes between sets
During rest, complete 15x Frog Hops
(if Jerks, make sure athletes are alternating stance each set)
Then:
15 – 10 – 5 reps of each:
Pull Ups + Pull Overs + Push Ups
Then:
Ab circuit 🙂 30sec flutter kicks (or leg lowers) + 30sec mtn climbers + 60sec sit ups + 60sec plank hold + 60sec rest
x 3-4 rounds
Cool Down


In the Gym September 25th

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 5 Squat jumps
2 x 5 Tuck jumps
Then:
Warm up to clean heavy-ish (can be with KBs or BB)
Then:
5x Cleans
150m ski/row (hard!)
60sec rest
5 rounds
Then:
6 – 1 Pull Up Ladder; alternate with partner or rest some between sets
Then:
Pick 5 weights for KB swings and ball slams (increasing)
5x (10x KB Swings + 10x Ball Slams) Increase weights on each movement each round
Rest 2 minutes
Repeat.
Then:
Cool Down


In the Gym September 9th

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 single arm OH walking lunges (forward/backward with one arm, then switch)
Then:
Warm up to TGU heavy
Then:
6 x 2 per side TGU (if TGU not appropriate for athlete, they can do strict press and weighted walking lunges or step ups and sit ups)
Rest about 1- 2 minutes between sets
Then:
5x Pull Overs (heavy-ish)
30 sec side plank each side.
5 rounds rest as needed
If time:
4 x 250m ski/row for time (go hard!)
Rest 1 minute between efforts
Then, Cool Down


In the Gym September 4th

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 30m Tactical Lunge
2 x 5 Push Ups
Then:
Find weight for step ups (heavy-ish)
Then:
5x per side Steps Ups, slow and strict, really focusing on form
5x Body Rows (can be single arm 3 per side if appropriate)
60 sec plank or FLR, lift one leg for 30 secs then switching lifted leg if appropriate for athlete.
5 Rounds, rest about 1 minute between rounds
Then:
10 to 1 Ladder of each, athlete can increase weight as they go down the ladder.
KB Swings
Push Press
Box Jumps
Then
Cool down


In the Gym March 13th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3×5 wall squats
2 x 5 push up
Then
Work up to heavy chest press/bench press weight, make sure athlete gets a spot as necessary.
Can be bench or bosu
5x Chest press
10x Ball Slam
x 5
then:
60 sec FLR
60 sec Weighted Wall Sit
60 sec Frog Hop
60 sec rest
x 3
Cool down with
8x 30/30 machine of choice.


In the Gym March 11th

March 11th
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 3 Maxercist row
Then:
5x RDL
5x pull up (can be weighted)
x 5
Then:
10x KB Swing
10x Burpee
x 5
If time:
30 sec mtn climber + 30 sec sit up
30 sec rest
x 3
Cool Down


In the Gym January 27th

PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2×30/30sec DB PP / OH Hold
2×30/30sec squat/squat hold
Then:
500m Row/Ski (go hard)
30x Push Up
30x Goblet Squat
30x Anchored Leg Lowers
30x DB Push Press
30x Pull Overs
500m Row/Ski (go hard)
Rest as necessary to maintain form
Then:
4 x 60sec FLR (or plank on floor) / 60sec Rest
Then:
Cool Down


In the Gym December 13th

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: 3x per side heavy Step Up – hold weight at sides (if heavy isn’t appropriate […]


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
30m Tactical Lunge
3 x 5 Reverse Fly
Then:
Warm up to Heavy Dead Lift
Then:
6 x 3 Heavy Dead Lift
Rest 90sec between sets
During rest, do 5x Pull Ups
Then:
5x Push Ups
8x Head Cutters
10x Anchored Leg Lowers
5 Rounds, rest as needed
If time:
5x60sec hard / 30 sec rest, @ machine of choice
Cool Down