Workouts

 
August 2018
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In the Gym June 27th

Power Endurance

10:00 warm up ski/row/bike
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 x 8 goblet squats
2 x 5 OHS + SOTS combo
Then:
2 x 8 DB PP
2 x 10 wall ball
2 x 5 per leg split jumps
Then:
2:00 Step Ups holding KBs in Farmer’s Carry
2:00 KB Clean and Press (same weight)
40 cal Airdyne
2:00 rest
4 rounds
Then:
Pull Ups + OHS + Atomic Sit Ups
30 – 20 – 10
Then:
Cool Down


In the Gym June 15th

STRENGTH

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility/stability
3 x 5 Wall squat
30m Single Arm OH Walking Lunge (per arm)
Then:
Warm up to Weighted Step Ups – weight at Front Rack or Farmers Carry
Then:
5x (per leg) Weighted Step ups
8x KTE
6 Rounds, rest ~60sec between rounds
Then:
10x Burpee/Box Jumps – Do a burpee, then the jump portion of the burpee turns into a box jump
60 OH plate hold
60 sec rest
5 rounds

Then, Cool Down


In The Gym June 5th

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility – esp overhead
3 x 5 Wall squat
2 x 5 SOTS Press with PVC
2 x 5 OHS at wall with PVC

Then:
Warm up to Overhead Squat
5 x OH Squat
Rest 60sec between each
5 Rounds

Then:
10x Pull Ups
30m Bear Crawl
4 Rounds, rest as needed

Then, if time:
5 x 200m ski/row for time
1:1 Work:Rest
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 March 9th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
3 x 5 OHS + SOTS Press
3 x 6 Deep Goblet Squat
Then:
Work up to heavy-ish OHS
Then:
6 x 3 OHS, rest 1 – 2 min between sets
Then:
8x Anchored Leg Lowers (weighted if appropriate)
10x Pull Overs
12x Sit Ups (add weight if appropriate)
30 second Ring Support
5 Rounds
Then: if time,
1 to 10 Sadistic squat ladder (partner one squats while partner two holds bottom of squat; go back and forth up the ladder) – for extra challenge go back down the ladder 10-1.
Then:
Cool Down


In the Gym February 26th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 Ass to Bench Single leg squat
2 x 10 Good Morning
Then:
Work up to Heavy Deadlift
Then:
6 x 3 Dead Lift
Rest 2min between sets
Then:
12x GHD or Weighted Single Arm Sit Up
20x Bulgarian Bag Swings or Plate Halos (10 each direction)
x 5
Then, If time:
30 seconds sprint, 60 seconds Rest
6 rounds
Then:
Cool Down


In the Gym February 20th

STRENGTH

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 + 5x Ring Push up or regular push up.
4x TGU + 5x Ring Push up or regular push up.
3x TGU + 5x Ring Push up or regular push up.
2x TGU + 5x Ring Push up or regular push up.
1x TGU + 5x Ring Push up or regular push up.
Increase weight as you go and rest as necessary.
Then:
8 – 1 Body Row with 8x Ball Slam between rungs of ladder
Then if time:
The Hateful 8
8x 30/30 machine of choice
Cool Down, Mobility


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 February 6th

PE/SE

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
2 x 5 Squat jumps
2 x 30/30 machine of choice to open up the lungs a bit
Then:
6x Burpee + 8x Box Jumps  
x 5 rounds
Then:
Rest 3 minutes
Then: 
10x Bulgarian Bag Swings/Halos + 5x Pull Ups
 x 6 rounds 
Then:
Rest 3 minutes
Then: if time
3 x 500m Row or 40 cal air dyne 
2:00min rest between rounds
Cool Down


In the Gym January 29th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
2 x 5 squat jumps
30m tactical lunge x2
Then:
Work up to front squat weight
Then:
5x Front Squat (or Goblet Squat)
7x Box Jump
x 5 Rounds, rest as necessary
Then:
10x Bulgarian Bag Swing each direction
10x Push Press
30x Frog Hop
x 5 Rounds, limited rest
Then:
1000m Ski for time – two players, each player gets 20 pulls then must switch, see how fast you can get the ski done.