Workouts

 
July 2020
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In the Gym June 29th

POWER
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 30/30sec DB PP / OH hold
2 x 30/30sec Air Squat/Squat hold
Then:
15x Whip Smash
10x Split Jump (each leg so 20 total)
30sec sprint ski/row/airdyne
90second rest
x 5 rounds
Then:
5x Pull Ups
8x Ball Slams
60sec OH Plate Hold
x 5 rounds, rest as needed
Then:
Cool Down


In the Gym June 19th

POWER
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
3 x 8 KB Swings
Then:
Find height for Box Jumps (if no box jumps, athlete can do KB swings or step ups)
Then:
5x Box Jumps
8x Burpees
5 rounds, rest 1 minute between rounds
Then:
5x Pull Ups
10x Atomic Sit Ups (Or Leg Lowers if sit ups are not appropriate for athlete)
30sec each side Side Plank (can add hip lifts if appropriate)
5 rounds, rest as needed to maintain form
Then:
Cool Down


In the Gym April 10th

POWER
10:00 Warm up ski/row/bike
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:
10 to 1 Ladder (descending) of each
Burpees + Box Jumps
(10+10, 9+9, 8+8, etc)
Then:
5x Pull Overs (heavy)
5x each side Floor Wipers
60sec Ring Support
4 Rounds
Then, finish with:
30-20-10 calories at machine of choice,
1:1 Work:Rest
Cool Down


In the Gym March 30th

POWER
10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Single leg ass-to-bench squat
2 x 5 Squat Jumps
Then:
Find height for Box Jumps (can do KB Swing if not jumping), and weight for walking lunges (shouldn’t be super heavy)
Then:
7x Box Jumps
30m Weighted Walking Lunge (moderate weight, hold at sides) with 5x Push Up at end of each 15m length – can do Push Ups on DBs for extra ROM is appropriate
60sec rest
x 5 rounds
Then:
6x (30sec hard / 90sec rest) at machine of choice – try to maintain pace for all efforts
Then:
8x KTE (or on floor, feet to hands or supine bird dog with exercise ball)
60sec FLR (or plank on floor)
x 4-5 Rounds, rest as needed
Cool Down


In the Gym March 27th

POWER
10:00 Warm up ski/row/bike
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 heavy-ish Push Press
Then:
5x Push Press (heavy-ish)
12x Split Jumps (total; can add weight if appropriate)
6 Rounds, rest 30sec between rounds
Then:
8x Pull Overs
8x Deck Squats
5 rounds, rest as needed to maintain form
Then:
6x (20sec all out / 60sec easy)
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 January 29th

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
Then:
KB or BB Complex (same weight for all)
6x Dead Lift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Up
x 3 Rounds, try not to put weight down during rounds
Minimal rest between rounds
Then:
10 – 1 Pull Up Ladder
After each “rung”, do 15m Flying Burpees
Cool Down


In the Gym January 22nd

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 x 30/30sec DBPP/OH Hold
2 x 30/30sec squat/squat hold
Then:
Warm up to Bench Press (heavy-ish)
Then:
10x Bench Press (or DB Chest Press)
500m ski/row for time
2 min rest
x 3
Then:
10x KB Swings
60sec ski/row/bike for time
60sec rest
x 4
Then:
8 to 1 Ladder Pull Ups
Cool Down


In the Gym November 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:
Warm up to Front Squat 5 rep weight (about 75% of 1RM)
Then:
5 x 5 Front Squat – slow pull down, pause at bottom of squat, faster on the up
Rest 90sec between rounds;
During rest, complete 5x Reverse fly + 5x bent over row (DBs/KBs)
(Go lighter on the reverse fly than the bent over rows)
Then:
5x Floor Press
5x each side Windshield wipers – if appropriate, lock weights out over chest
5 rounds, rest as needed
Then – if time,
1000m ski/row for time
Then -
Cool Down, extra mobility, etc.


In the Gym September 11th

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 30m Tactical Lunge
2 x 15 Air Squats
Then:
Athletes can do step ups fast if split jumps are no go
Set up to do split jumps and sprints outside; OR, if wx is bad have them do 20sec sprint on ski/row/airdyne, sprint should be all out
10x Split Jumps (total so 5 per leg) + 25m sprint
20x split jumps + 25m sprint
30x split jumps + 25m sprint 
Then rest 2 minutes
2 – 3 rounds through, depending on group
Then:
10 – 1 Ladder (decreasing for each)
Ball Slams + Push Press
(10/10, 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1)
Rest as needed to maintain form
If time:
3 x 60-90sec Plank or FLR hold (with 1:1 Work:Rest)
Cool Down