Workouts

 
February 2019
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In the Gym December 15th

PE/SE

10:00 warm up ski/row
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 8 goblet squats
2 x 30m tactical lunge
Then:
find weight for step ups (weight at FR)
Then:
5 per side weighted step ups – hold weight at FR
30m heavy sled pull
5 rounds, rest as needed
Then:
P1: 60sec FLR
P2: 60sec Bulgarian Bag Swings (or Plate Halos or just OH hold) – switch directions every 5 rotations
switch
rest 60sec
5 rounds
Then:
Finish with 1000m event for time or 100 cal on Airdyne
Cool Down


In The Gym December 13th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 5 Squat Jump
2 x 10 KB Swings
Then
5x Ball Slam (heavy ish) + 10x Split Jumps (total reps; can be weighted)
10 rounds for time
time?
rest 5:00
Then
Ab Cluster
60 sec plank hold + 30 sec Flutter Kick + 60sec sit up + 30sec mountain climbers + 30sec side plank each side
60 sec rest
x 2 rounds
If time:
3 x 500m ski/row for tie; rest 2min between efforts
Then:
Cool Down, mobility work


In the Gym November 30th

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 5 Tuck jumps
Then:
30m flying burpees
60sec bottom of squat hold
x 5 rounds, rest as needed
Then:
Rest 3 minutes
Then:
5x Pull Ups + 10x Leg lowers/raises + 10x (each side) side plank hip lifts
x 5 rounds, rest as needed
Then:
Rest 3 minutes
Then: if time
1000m all out ski/row
Cool Down


In the Gym November 28th

PE/SE

Warm up 10:00 ski or row
2 x 8 Shoulder Opener
2 x 5 Cuban press
Mobility work
3 x 5 Wall Squats
30m OH Walking Lunge
2×30/30sec hard/easy at machine of choice – open up lungs a bit :)
Then: (can partner up and have P1 start on step ups, P2 start on sprint then switch, then rest)
60 sec Weighted Step Ups
60 sec ski erg/row/or bike sprint – go hard!!
60sec rest
x 6 Rounds
Then:
Rest 3min
Then:
10 to 1 Ball Slam / KB Swing ladder; (10/10, 9/9, 8/8, …)
If appropriate for athlete, increase weight as reps decrease
Rest only to maintain form
Then:
3x 30 sec Ring Support trade off with partner or 1:1 Work:Rest
Then:
Cool Down


In the Gym November 21st

POWER

10:00 Warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
3 x 8 goblet squats
then -
5x Body Row
15x Whip Smash
60 sec plank, 30 sec one foot elevated/30 sec other foot elevated off the floor.
90sec rest
5 rounds
then -
1 to 10 partner Head cutter ladder
(1:1 work:rest, alternate with partner; the “rest” is holding the KB chest height if appropriate for athlete)
if time:
5x200m ski/row (or 60 secs air dyne)
Rest 1min btwn each
then – cool down


In the Gym November 20th

POWER

10:00 Warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
2 x 5 squat jumps
2 x 5 tuck jumps
then
10x split jumps (total) weighted if appropriate
10x kb spike swings
60 sec rest
5 rounds
then -
10x Ball Slam
60 sec mountain climber
5 rounds, rest 60sec between rounds
then -
gym sprint triathlon ;)
250m row
250m ski
60 sec flying burpees
No rest between events except to switch machines
After completing one full round, rest 3 minutes, and then repeat :)
then -
cool down


In the Gym November 16th

POWER

10:00 Warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
3 x 8 goblet squats
then -
Warm up to back squat, bar + chains – not too heavy
then -
8x accelerating back squat with bar + chains (No pause at bottom, squat to full depth and then accelerate/jump up. Stay stabilized on the landing before going into the next squat.)
8x Push press
60sec rest
5 rounds
then –
5x pull ups
30x frog hop
5 rounds, rest as needed=
if time -
1000m ski/row for time
then –
cool down


In the Gym November 8th

POWER

10:00 Warm up ski/row
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
2 x 5 squat jumps
2 x 5 tuck jumps
Then:
Warm up to clean heavy-ish
Then:
5x Cleans (can be with KBs or BB)
150m ski/row (hard!)
60sec rest
5 rounds
Then:
1 to 10 to 1 Sadistic Squat Ladder (Teams: one person squats while the other person holds bottom of squat)
Then:
5x Body Rows
5x Dips (rings or bar)
60sec FLR on rings or plank hold on floor
5 rounds, rest as needed
Then
Cool Down


In the Gym November 2nd

POWER

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
30m OH walking lunge (single arm, do one lap forward/backward with one arm, then switch and go again)
2 x 30/30sec push press/oh hold
Then:
Warm up to Jerk or Heavy Push Press (athlete’s choice)
Then:
5x Jerk (or Push Press)
8x Box Jumps
60sec rest
5 rounds
Then:
Partner workout:
P1: 30m Flying burpees
P2: Wall Sit hold with Med Ball on lap (until P1 is done)
switch
5 rounds through, minimal rest
If time:
1000m ski or row (go hard, for time)
Cool Down Mobility


In the Gym October 29th

POWER

10:00 Warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
3 x 6 goblet squats – deep, hip opening, focus on posture
2 x 10 KB swings
Then:
Warm up to Back Squat with bar + chains (don’t go too heavy; see below; can use 15# bar with chains if more appropriate for athlete)
Then:
5x Isometric-Dynamic Back Squats
How this works: pause for 3-4 seconds in four positions on the lower: top of squat (standing), 1/3 squat depth, 2/3 squat depth, full squat depth (quads parallel or close); after last pause, recruit glutes for fast acceleration up, feet leaving the floor if possible)
Can partner up, one person rests while the other person is completing the reps; should be focused and heavy enough that they need the rest!
If not in partners, rest 1-2 minutes between sets
5 rounds through
Then:
12x Med Ball Sit Throws (partners)
30sec Ring Support
5 rounds, rest as needed
Then, if time:
2000m ski – 200m segments in partners;
One person skis 200m and quickly hands the paddles to teammate, then teammate does 200m; switch on and off until they hit 2000m. Go fast for time.
Then:
Cool Down, stretch, foam roll…