Workouts

 
August 2020
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In the Gym July 15th

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 15 Air Squats
2 x 30m Tactical Lunge
Then:
30/30sec Air Squat / Squat Hold + 200m sprint ski/row
30/30sec DBPP / OH hold + 200m sprint ski/row
30/30sec push up / plank hold + 200m sprint ski/row
Rest 2 minutes
x 2-3 depending on group
Then:
10-1 / 1-10 Alternating Ladder
Pull Ups / Anchored Leg Lowers
(10/1, 9/2, 8/3, 7/4…)
Then:
Cool Down


In the Gym July 13th

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 5 Push Ups
2 x 5 Squat Jumps
Then:
10 – 1 Ladder of each
Bench Press
Goblet Squat
Box Jump
(10/10/10, 9/9/9, 8/8/8, 7/7/7…)
Rest as needed, if possible increase weight on Bench Press and Goblet Squat as reps decrease (may require increased rest as weights get heavier)
Then:
5 x 200m ski/row (go hard!!) with a 90sec rest between each
During rest, do 10x atomic (or normal) sit ups
Then:
Cool Down


In the Gym July 10th

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 5 squat jumps
30m Single arm OH Walking Lunge (forward/backward each arm)
Then:
Find weight for KB Clean and Press (or can do Headcutter with single KB)
Then:
5x KB Clean + Press
5x Step Ups per leg (same weight as Clean and Press?)
60sec FLR or Plank on floor
x 5 rounds, rest as needed
Then:
15m Standing Sled Pull
6x Pull Ups
60m Farmers’s Carry
5 Rounds, rest as needed
If time:
1000m ski/row hard
Then:
Cool Down


In Person Reserved Classes

In Person Size Restricted Classes:  Class size is limited to four athletes, or five if two people (couple or parent/child) come from the same “safer at home” family unit. Our current schedule is as follows, spaces must be reserved in advance and many classes fill quickly due to limited numbers. Class fees are $25. If […]



In the Gym May 15th

STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 30m OH Walking Lunge Then: Warm up to heavy TGU Then: 6 x 3 TGU per side Rest ~2minutes between sets During rest, complete 5x Bent Over Row […]




In the Gym May 6th

STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2x30m Tactical Lunge
Then:
Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack
Then:
5x Step Ups heavy
5x KB Swing (heavy if appropriate)
5 Rounds, depending on group’s fitness
Rest about a minute between rounds (Can have pairs of athletes share boxes and alternate movements)
Then:
5x Pull Ups
5x Strict Press If appropriate for athlete
8x Anchored Leg Lowers (add weight at feet if appropriate)
5 rounds, rest as needed
Then, if time:
1000m ski/row for time, or 100 cal airdyne
Cool Down


In The Gym May 4th

STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 6 goblet squat
Then:
Warm up to Heavy Back Squat (for 5 reps)
Then:
5 x 5 Back Squats
Rest 1 – 2 minutes between sets,
Then:
8 to 1 Ladder Body Rows
Between rungs of ladder, complete
During rest, 60 sec – 30 sec per side, side plank with stability ball.
Then
5x Super Push up: (one knee tuck, one push up – feet in FST)
60 sec OH plate Hold
x 5
If big group half can to body row side plank half can to super push up
Then:
Cool Down