Workouts

 
November 2018
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In the Gym October 15th

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
2 x 30m Tactical Lunge
2 x 5 Push Ups
Then:
Find weight for step ups (heavy-ish)
Then:
3 per side Steps Ups, slow and strict, really focusing on form
5x Body Rows (can be single arm 3 per side if appropriate)
10x Weighted sit up
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
Plate Halos (each direction)
Then:
Cool down


In the Gym September 27th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3 × 5 wall squats
3 x 6 goblet squats deep, hold and stretch
2 x 30m tactical lunge
Then:
Warm up to heavy Back Squat Step Up (BSSU
Then:
5 x 3 BSSU per leg
Rest 1-2 minutes between sets
During rest, complete 8x Anchored Leg Lowers
Then:
5x Pull Ups
10x KB Swing
30sec Mountain climbers
x 5 Rounds
If time:
1000m ski/row for time
Cool Down


In the Gym August 28th

PE/SE

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 30m Tactical lunge
Then: (can rotate through machines if you want)
10 calories ski/bike/row
10x Body Rows
20 calories ski/bike/row
20x KB Swings
30 calories ski/bike/row
30x Push Ups
40 calories ski/bike/row
40x Goblet Squats or Back Squats
30 calories ski/bike/row
30x Push Press
20 calories ski/bike/row
20x Box Jumps
10 calories ski/bike/row
10x Body Rows
Then, if time:
Extra abs… 1:00 sit ups + 30 sec flutter kicks + 30 sec mountain climbers + 1:00 leg lowers/lifts + 30 sec side plank hold each side
x2-3 rounds no rest
Then, Cool Down


In the Gym April 16th

POWER

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 SOTS with PVC
3 x 5 squat jumps
Then:
10x KB Swings
5x Box Jumps
5 rounds, rest some between rounds to maintain form
Then:
15m Weighted Walking Lunges
5x Push Ups (hands on DBs for extra depth if appropriate)
3x Dead Hang Pull Ups (can add weight if appropriate)
6 Rounds, rest as needed
Finish with
6x 30/30 work/slightly less hard
Cool Down


In the Gym November 3rd

November 3rd
Power
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
Mobility Work
3 x 5 wall squat
2 x 5 Squat Jump
Then:
KB Swing + Floor Press BB or DB
The swing should be as heavy as the athlete can stabilize and chest press heavy as well, same weight through the progression.
10/1, 9/2, 8/3…
Then:
10x Bulgarian Bag Swing (or Halo) each direction
10x Deck Squat
x 5
Finish with:
10x 30/30 Machine of choice
Cool Down


In the Gym February 20th

Strength + Supplemental

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 OH wall squat with PVC
3 x 5 SOTS Press
Then:
Work up to OHS with 2KBs @ wall
Then:
6 x 4 OHS with Kbs @ wall; rest 1 min between each set
Then:
Partners:
P1: 10x head cutters + 10x KB halos each direction
P2: partner does KB swings until halos are complete
x 4 rounds, no rest except for switching weights

Cool down with extra hip and hamstring mobility work

Athletes: James, Lindsay, Draper

 

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In the Gym February 7th

Power Endurance

10:00 row/ski warm up
2 x 10 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squats
3 x 8 Good Mornings
3 x 5 Squat Jumps
3 x 5 Tuck Jumps
Then:
4x 30sec DB PP / 30sec OH hold
4x 30sec push up / 30sec plank hold
4x 30sec squat / 30sec squat hold
Then:
30sec air dyne + 10x KB Swing + 20x Box Jump + 1:00 rest
x 5 rounds
Then:
Finish with mobility work

Athletes: Betsy, Draper

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In the Gym November 9th

Strength

Warm up 10 minutes jog/bike
2 x 8 shoulder openers
3 x 5 cuban press
3 x 5 wall squats
2 x 8 good mornings
10x OH reach, chest openers
then:
10 – 1 KB/DB Push Press + RDL Ladder
rest as needed
then:
15m Sled Push Heavy + 15x KB Swings + 30 sec Sprint (row/airdyne/ski erg)
x 4 rounds
Cool Down, stretch, foam roller

Athletes:
Molly, Kersten

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In the Gym September 28th

Power Endurance

2 x 8 Shoulder opener
2 x 5 Cuban press
3 x 5 Wall squat

Then:
Every Minute on the Minute…
Minute 1: 150m Ski
Minute 2: 8x Pull ups
Minute 3: 15x Kettlebell Swings
Minute 4: 15x Ball Slam
Minute 5: 10x Goblet Squat
5 Rounds, rotate through stations, rest is the remainder of the minute given to do the work.

Then:
Squat ladder 10-1 alternating with partner; hold bottom while partner squats

Then:
Cool Down

Athletes: Ryan, Trenton, James, Keith

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