Workouts

 
December 2018
M T W T F S S
« Nov    
 12
3456789
10111213141516
17181920212223
24252627282930
31  

In the Gym December 4th

PE/SE

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 squat jumps
3 x 5 tuck jumps
Then:
10x Cleans (or Head Cutter Snaps with a single KB)
500m ski or row go hard :)
2 min rest
3 rounds
Then:
8x Push Press (heavy)
1 minute ski/airdyne/row go hard :)
1 min rest
4 rounds
Then:
3 x 60sec FLR (or plank hold)
Trade off with partner or 1:1 work:rest
Cool Down


In the Gym February 9th

PE/SE

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 squat jumps
4x 30/30 machine of choice
Then: IWT 
10x Cleans (or Head Cutter Snaps)
500m ski or row go hard :)
2min rest
3 rounds
Then: 
6x Push Press (heavy)
2 minute ski/airdyne/row go hard!
2min rest
3 rounds
Then:
3 x 60sec FLR, trade off with partner
Cool Down 


In the Gym November 20th

Power Endurance

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
2:00 rest
3 rounds, keep track of pace, maintain pace for all three rounds
Then:
10x Back Squat +
2:00 min row/ski or airdyne go hard
2:00 rest
3 rounds, keep track of pace, maintain pace for all three rounds
Then:
5x Push up + 10sec rest x 10 rounds
Cool Down


In the Gym December 7th

IWT 10:00 warm up 2×5 wall squat 2×8 shoulder openers 2×5 cuban press 2×5 goblet squat then 10x Clean & Jerk 50% 1RM which is likely 50% BW (or so) + 500m row 3 rounds, 2:00 rest between rounds then 10x Front Squat 70% 1 RM this will be closer to 75% BW (go up […]


In the Gym March 1st

Power Endurance

10:00 row
6 way BB Complex
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat
6x Push Up
x 3 rounds of course one round at each weight, don’t put the barbell down.
45#, 55#, 65#

Then – IWT
5x Snatch High Pull + 90sec Row + 2:00 rest
x 3 Rounds;
5:00 rest
Then
5x Front Squat + 90sec Airdyne + 2:00 rest
3 Rounds; calories?
5:00 rest

BO Row


In the Gym October 17th

Warm up 10:00 C2

KB Complex
10x each of the following movements
One Handed Swing
Around the World
Figure 8’s
Goblet Squats
Push Squats
Deck Squats
OHS
Halos
Windmills
TGU

Then: IWT

10x KB Clean, Squat, Press + 250m/1:00 AD/1:00 Band Sprints.
2:00 rest/3 Rounds
Each player rotates through all three CV events

Rest 3:00

10x Heavy KB Swing + 250m/1:00 AD/1:00 Band Sprints.
2:00 rest/3 rounds

Cool down

BANDSPRINT

Athletes Training: Rob, Scott, Carolyn