In the Gym November 17th

10:00 Warm up
work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 10 Goblet Squats
2 x 5 Squat Jumps
Then:
Work up to Front Squat
Then:
6 x 3 Front Squats
Rest 1-2min between sets
Then:
10x Med Ball Sit Toss (if appropriate); or single arm weighted sit ups; switch sides at 5 reps
8x Push Press
60sec FLR (or Plank hold)
5 rounds, rest as needed
Then:
If time 3 x 500m row 1:1 work/rest
Cool Down

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In the Gym March 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
3 x 6 Goblet Squats – deep, focus on posture and hip opening
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
Then:
Front Squat / Box Jump Complex –
10x FS / 10x Box Jump
8x FS / 8x Box Jump
5x FS / 5x Box Jump
Then 4 more rounds of (3x F Sq / 3x Box Jump)
Weight can be increased as reps decrease as well as height of box if appropriate
Rest 1-2 minutes between each round (longer for the 3/3s)
Then:
Max Pull Ups in 60sec (use appropriate assistance so athletes can get at least 5-10 done in a minute)
12x Med Ball Sit Throws
4 rounds, rest some between rounds
Then:
60sec Mountain Climbers – do one push up every 15 seconds
Rest 60sec
x 3
Cool Down

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In the Gym February 18th

STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3 × 5 wall squats
3 x 3 SLSLDL with KB
Then:
6 x 3 Split Squat per leg, KBs or DBs in Front Rack
Then:
20x Med Ball Sit throw partners + 60 sec plank
+ rest 30 sec
x 5
Then:
5x Pull up
30 sec sprint interval
60 sec rest
x 5
Cool Down

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In the Gym July 23rd

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 5 squat jumps
2 x 5 tuck jumps
Then:
Warm up to box jump
Then:
7 x Box Jumps
10 x per person Med Ball sit throws
60 sec rest
6 rounds
Then:
5 x 200m sprints @ machine of choice;
1:1 work:rest
Then, if time:
3 x 60 sec FLR
3 x 30 sec Ring Support
(resting about 60 seconds between each rep)
Cool Down

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In the Gym June 26th

Power Endurance

10:00 Warm up with C2, Air Dyne, Jump rope
2 x 10 Shoulder Openers
3 x 5 Band Y’s
3 x 5 Wall Squat
2 x 10 Squat no weight
Then:
3 x 30/30sec Squat
“Rest” is bottom of the squat
Two Sets, Rest 60sec between each
Then:
2 x 10 RDL @75 – 95#
2 x 5 (per leg) Split Squat @35-55#
Then:
10sec AD Sprint ALL OUT +
50sec Active Rest
10 Rounds
Then:
100m Row Sprint  +
50sec Active Rest
10 Rounds
Then:
30 – 20 – 10 Push ups + Med Ball Sit Throw

Athletes: Lindsay, Christen

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In the Gym December 30th

Strength Endurance

10:00 Warm up row/ski/airdyne
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 × 5 Wall Squat
Then:
2 x 30sec/30sec Squat/Squat Hold
“Rest” is bottom of the squat
2x 30sec/30sec DB PP/OH Hold
Then:
30 sec Barbell or KB Push Press
30 sec FLR
30 sec rest
x 8 rounds
Then:
30sec Sprint +
30sec Active Rest
x 10 Rounds
Then:
30 – 20 – 10 reps of each:
DB Chest Press on Bench + Med Ball Sit up Throw (Partners)
Then:
Cool Down

Athletes: Sari, Kirk

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