Workouts

 
April 2021
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In the Gym April 14th

10:00 Warm up ski/row/bike
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, find posture and stability at bottom of each rep)
Then:
10x DL (medium heavy / reasonable weight; aim for 0.75-1x BW for heavier hitters)
10x KB Swing (medium heavy)
60m Farmers Carry (should feel heavy without compromising form)
60sec FLR on Rings (or Plank on floor or Bosu)
x 5 rounds, rest 1min between rounds
Then:
10 – 1 Ball Slam/Pull Up Ladder
(10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10)
Resting as needed to maintain form.
Cool Down, mobility work


In the Gym April 12th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3min 30/30sec (hard/easy) machine of choice
Then:
2min of (30sec DB PP/30sec OH Hold with same weights)
250m Ski or Row (go hard)
60x Mtn Climber (total leg movements)
Rest 2:00
x 2-3 rounds depending on group
Then:
2min of (30sec Push Ups /30sec Plank)
10x KB Swing
30sec Ring Support
2:00 rest
x 2-3 rounds depending on group
Then:
2min of (30sec Plate Halos switch directions at 15sec / 30sec Actual Rest)
10x Goblet Squat
6x Pull Ups
2:00 rest
x 2-3 rounds depending on group
Cool Down with mobility work


In The Gym April 7th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 30/30sec machine of choice to open up the lungs a bit
Then:
10x Ball Slam + 5x Pull Up
x 5-6 rounds depending on group, minimal rest
Then:
10x KB Swing + 5x RMM
x 5-6 rounds depending on group, minimal rest
If time:
3 x 500m ski/row for time; rest 2minutes between each effort
Cool down with mobility


In The Gym March 29th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
30m Tactical Lunge
2 x 10 Good Mornings
Then:
Find weight for Sled Push and KB swings
Then:
10x KB Swings + 15m Sled Push – heavy and fast
Rest 30-60sec
x 6 Rounds
Then:
10x (each direction) Bulgarian Bag Swings (or Plate Halos)
6x Pull Ups
60sec Mountain Climbers
x 5 Rounds
Then, if time:
6x 30/30sec hard/less hard @ machine of choice
Cool Down


In the Gym March 10th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 3 KB Press & Stretch
2 x 5 Squat Jumps
2 x 5 Split Jumps (each leg)
Then:
Warm up to Jerk (or push press if more appropriate)
Then:
6 x 3 Jerk (heavy-ish)
Rest 1-2 minutes between sets, switch stance (forward foot) each round
Between rounds, complete 8x Reverse flies
Then:
10x KB Swings
10x Ball Slams
5 rounds, rest some between rounds
Then:
8x (20sec sprint / 10sec rest) at machine of choice or with jump rope
Cool Down, stretch, foam roll


In the Gym Feb. 22

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30 OH walking lunge – forward and backward then switch arms.
Then:
5x TGU + 10 KB Spike Swing (only use spike if appropriate for athlete)
4x TGU + 10x KB Swing
3x TGU + 10x KB Swing
2x TGU + 10x KB Swing
1x TGU + 10x KB Swing
Increase weight as you go and rest as necessary.
Then:
8 – 1 Pull Up / Dip Ladder
(8/1, 7/2, 6/3…)
Then:
If time 60 sec interval 60 sec rest, three rounds machine of choice.


In the Gym February 19th

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 one hand then switch.
Then:
Work up to a heavy TGU.
Then
6 x 2 TGU per side.
If appropriate for the athlete, do 30 – 60 sec ring support between efforts.
Then:
10x Split jump (total, can add weight if appropriate)
10x KB Swing
x 5 rounds, rest as needed
Then:
10 – 1 Pull UP Ladder if time.
Cool Down


In the Gym February 3rd

Strength
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 3 SLSLDL with KB
3 x 3 Ass to bench
OH Mobility – OH Reach floor or bench
Then:
Heavy weighted Step up.
Find appropriate weight, Kbs or Dbs held in hands at sides.
Then:
5x Step up per leg
5x Pull Up
x 6 Rounds, rest ~1min between rounds
Then
10x KB Swing
20x Frog Hop
x 5 Rounds minimal rest
Then: if time
8x 30/30 intervals on machine of choice.
CoolDown – Mobility



In the Gym December 25th

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 DBPP 2 x 5 KB Swings Then: Warm up to Power Clean 5 rep weight (~70% of 1RM) Then: 5x Power Clean (can use BB, 2xKBs, or single KB and do […]