Workouts

 
December 2018
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In the Gym November 14th

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 squat, deep and open up hips
2 x 10 kb swing
Then:
warm up to front squat weight reasonable for 5 reps
Then:
6x front squat, with 3 sec hold and quick acceleration out of the bottom of the squat
6x heavy push press
Rest 1- 2 minutes
5 rounds
Then:
60 seconds ski erg – go hard
5x RMM – go fast
90 sec rest
5 rounds
Then:
Cool down


In the Gym October 23rd

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
2 x 8 Good Mornings (with PVC or light BB in back squat position – really focus on scapular engagement and postural stability)
2 x 5 Strict Push Ups
Then:
Warm up to heavy Dead Lift
Then:
6 x 3 Dead Lift
Rest 1-2 minutes between sets
During rest: complete 10x chest press or ring push up athletes choice (can be on bench, bosu, or floor)
Then:
5x Pull Ups + 40x Mountain Climbers (total) + 10x Side plank hip lift (10 per side)
5 rounds rest as needed
If time:
8x 30/30sec hard/less hard at machine of choice
Then, cool down


In the Gym August 30th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
2 x 8 goblet squats
2 x 10 good morning
Then:
Work up to weight then:
5x Back Squat
5x Bent Over Row (KBs or DBs)
5 Rounds, rest 1-2 minutes between rounds
Then:
30-20-10 reps of each:
Push Press + Push Ups + KTE
Then, if time:
1000m ski/row for time
Cool Down


In the Gym August 16th

Power Strength
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 5 SOTS with PVC
2 x 6 goblet squats
2 x 5 Squat Jumps
Then:
10 x Goblet Squats (watch posture!)
500m Ski/Row for time
2 minute rest
x 3 rounds
Then:
10 x Push Press (heavy)
500m Row/Ski for time
2 minute rest
x 3 rounds
Then-
300 sec Plank
Cool Down


In the Gym July 13th

STRENGTH

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 6 Goblet Squats – pause at bottom, hip opening and posture!
Then:
Warm up to heavy Front Squat
Then:
6 x 3 Front Squat Heavy
rest 1 – 2 minutes between sets, can alternate with a partner.
Then:
1 – 10 Push up/ Bear Crawl Ladder
(1 push up + 15m Bear Crawl, 2 push ups + 15 m Bear Crawl…)
Then, if time:
4x250m ski/row for time
Rest 60sec between each
Then:
Cool Down


In the Gym June 20th

STRENGTH

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
2x30m Tactical Lunge
Then: Team 1
15m HEAVY sled push – should be heavy and slow!!
30x Mountain climbers per leg
5 rounds, rest as needed
Then: Team 2
5x Heavy Goblet Squats
8x Pull Ups
5 Rounds, rest as needed
Then, Swap teams
If time at end:
10x Standing Lateral Med Ball Toss, each direction
5x KTE (or leg lowers if athlete can’t do KTE)
As many rounds as you can complete in 5 minutes
Then,
Cool Down


In The Gym May 30th

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 10 Good Mornings
30m OH Walking Lunge – (15m forward and backward with each arm)
Then:
Warm up to Heavy Dead Lift
Then:
6 x 3 Dead Lift
Rest 1-2 minutes between sets
During rest, complete 5x Chest Press KBs/DBs on Bench or Bosu
Then:
10x Ball Slams
60 sec OH Plate Hold
5 Rounds, minimal rest
If time:
4 x 250m effort or 60 sec air dyne, 1:1 work/rest
Cool Down


In The Gym May 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 30m 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:
5 x heavy Step Ups
5 x Strict Press
5-7 Rounds
Rest about a minute between rounds
Then:
5 x Pull Ups
10 x Ball Slam
5 x Anchored Leg Lowers (add weight at feet if appropriate)
5 rounds, rest as needed
Then, if time:
1000m ski/row for time
Cool Down


In The Gym May 11th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 6 goblet squat

Then:
Pull-up +
Deadlift +
Box Jump @ 40″
10-9-8-7-6-5-4-3-2-1 reps of each
3:00 intermission

Then:
Push Up +
Push Press Ladder
10-9-8-7-6-5-4-3-2-1 reps of each


In the Gym May 1st

Power Endurance

10:00 Warm Up Bike
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 5 OHS + SOTS w/PVC
3 x 10 Band shoulder work
Then:
10x DL (light) + 20x Ball slam +
10x FS (light) + 20x Wall ball +
10x OHS (light) + 20x Med ball toss
3 – 5 rounds
Cool Down