Workouts

 
December 2019
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In the Gym December 11th

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:
3x per side heavy Step Up – hold weight at sides (if heavy isn’t appropriate for athletes, can switch it to 5 per side moderate weight)
5x per side Single arm/single leg OH press
Rest 60sec between rounds
5 rounds
Then:
30 sec of each:
FLR (or Plank hold) + Sit Up + V-sit Hold + Mountain Climber + Right side plank + Ring Support + Left Side Plank + Flutter Kick
60sec rest
x 2-3 rounds
Then:
2000m ski/row for time
Then:
Cool Down


In the Gym November 22nd

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 8 Goblet Squats – deep, hip opening, focus on posture
3 x 5 Squat jumps
Then:
Warm up to Back Squat bar + chains – heavy-ish see below
Then:
6 x 3 Isometric – Dynamic Back Squat with chains (depending on athlete, can use 15# bar + chains, 45# bar + chains, can also add weight on top of chains)
For each rep, 3 second pause @ 4 positions on the way down (top of squat, 1/3 depth, 2/3 depth, full depth)
Try to accelerate fast going up
Rest 60 sec between each set (can pair up and alternate w/partner)
Then:
8x RMM (light-ish weight)
Rest 60sec
6x RMM (heavier weight)
Rest 60sec
4x RMM (heavier weight)
Rest 60sec
2x RMM (heaviest weight)
Then, if time:
3 x 500m ski/row (go hard!) / rest 2 minutes between each
Then, cool down


In the Gym November 20th

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 8 DB PP
3 x 3 per side single leg ass to bench squats
Then:
10x Heavy Weighted Walking Lunge (total steps so 5 per leg) – hold weight at sides or chest athlete’s choice
10x Plate Halos each direction (can swap for Bulgarian Bag Swings if appropriate)
Rest 60sec
x 5 rounds
Then:
10x Ball Slams – really focus on getting power from glutes, maintaining proper posture
5x Burpees
30sec Bottom of squat hold
x 5 rounds, rest as needed to maintain form
Then: Cool Down


In the Gym November 11th

Strength
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 8 good mornings
2 x 5 SOTS press with PVC
3 x 3 per side single leg ass to bench squat
Then:
Warm up to heavy SLSLDL – BB or KB
Then:
3x per side SLSLDL – BB or KB
15m Sled (or KB) Plank Pull heavy-ish
Rest 60sec
x 6 rounds
Then:
8x Goblet Squat
5x Body Rows – elevate feet, and/or single arm, if appropriate
60m Farmer’s Carry heavy
5 Rounds, rest as needed
Then:
Cool Down


In the Gym November 8th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
5x TGU per side (light, use as warm up to DL)
Then:
Warm up to ~75% 1RM Dead Lift
Then:
5 x 5 Dead Lift – hex / BB / KB
Rest 60sec between sets
Then:
10x Plate Halos – each direction
30sec Ring Support
5x Dips – on rings or dip bar
5 rounds, rest as needed yes this should smoke the shoulders
Then:
8x 30/30sec “hateful eight” go hard (:
Then:
Cool Down


In the Gym October 28th

PE/SE
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
then:
Then
First round:
5x RMM +
2:00 min row/ski or airdyne go hard – keep track of pace, maintain pace for all three rounds
2:00 rest between rounds
3 rounds
Then:
10x Back Squat +
2:00 min row/ski or airdyne go hard – keep track of pace, maintain pace for all three rounds
2:00 rest
then
5x Push up + 10sec rest x 10 rounds
Cool Down


In the Gym October 23rd

PE/SE
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2 x 10 good morning
then:
Pull-up +
Deadlift @ 30 – 50% of 1RM (light – warm up weight) +
Box Jump (Step up if jump not ok or push sled)
10-9-8-7-6-5-4-3-2-1 reps of each
rest 5:00 – put toys away.
Then
Ball Slam + Push Press (or push up if overhead is not ok)
30 – 20 – 10 reps of each
If time:
Cool down with hateful 8


In the Gym October 18th

PE/SE
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 3 Maxercist down
2 x 10 Good Morning
Then:
5x DL
10x KB Swing
60m Farmers Carry
10x Clapping Push up, or regular or try clapping push up on knees
x 5
Then:
The Hateful Eight
8x 30/30 – for real, go hard ( :
Cool Down


In the Gym October 16th

PE/SE
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
Then:
6 way BB Complex (can be done with Kbs or DBs which ever is more appropriate for athlete)
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Up
to NOT put the bar down.
three rounds increase weight reach round
Then:
Team 2000m Ski – must be ski, if more than 4 people have others do next bit.
Each player goes for 200m then they QUICKLY switch, until 2000m is accomplished (5 sprints per player)
rest 4:00
Then:
Team
20x Sit Up Med Ball Throw
30m Bear Crawl
x 3
Then: Teams can switch stations if more than 4 people in training session
Cool Down


In the Gym September 18th

Power
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
3 x 5 Squat Jumps
Then:
5x Head Cutter
8x Box Jump
10x Deck Squats
Rest 60-90sec
x 5 Rounds
Then:
30m (each side) Waiter’s Carry (so one hand OH with lighter weight, one hand at side in FC with heavier weight; do 30m with one arm OH then 30m with other arm OH) 
30m Bear Crawl
30sec Flutter Kick
x 5 Rounds, rest as needed
If time:
1000m ski/row for time
Cool Down