Workouts

 
September 2018
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In the Gym July 25th

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 KB Swings
Then:
15m heavy sled push fast! explosive power
10x ball slams
30sec OH Plate Hold
5 rounds, minimal rest
5:00 rest
Then:
10x Deck Squats
8x Push Ups
5x KTE
5 rounds, minimal rest
Then:
If time:
8×30/30 “hateful eight” hard/less hard @ machine of choice
Cool Down


In the Gym July 11th

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
30m Tactical Lunge
Then:
Warm up to heavy weighted walking lunges (or weighted step ups if more appropriate)
Then:
15m Heavy Weighted Walking Lunge – weight in Farmer’s Carry
5x Pull Ups
6 Rounds, rest some between rounds
Then:
5x Head Cutter
10x Burpees
5 Rounds
If time:
3 x 30 sec OH Plate Hold, Ring Support, FLR all three in a row for 30 sec each then 30 sec rest.
Then:
Cool Down


In the Gym June 29th

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 Squat – deep, pause at bottom for hip opening and postural stability
30m Tactical Lunge
Then:
Warm up to heavy Back Squat Step Up (BSSU)
Then:
6×3 BSSU per leg
Rest 1-2 minutes between sets;
During rest, complete 5x RMM (with DBs)
Then:
30sec Ring Support
10x Plate Halos each direction
60 sec OH Plate Hold same plate as Halo (go heavy people – note from CP) ((;
5 Rounds, rest as needed
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 March 28th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
2 x 10 good mornings
Then:
Warm up to heavy Dead Lift
Then:
6 x 3 Dead lift
Rest 1-2 minutes between sets
Then:
5x Floor Press – DB or KBs
10x Deck Squats
60 OH Hold Plate
4-5 rounds, rest as needed
If time:
2000m ski relay; pair up and have athletes alternate every 200m
Could also be 200 cal Airdyne switching every 20 cal.
Then:
Cool Down


In the Gym March 20th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m OH walking lunge
Then:
KB Swing Snatch (or Clean and Press if more appropriate) + Reverse TGU + Windmill
3x per side.
Then:
Work up to heavy Front Squat
Then:
6 x 3 Front Squat
Rest 1-2 minutes between sets
During rest, complete 5x Box Jumps
Then:
15m plank sled pull + 8x Chest press (bench or bosu) + 60sec OH plate hold
x 5 Rounds, rest as needed
Cool Down


November 17th

Power endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 5 Goblet squat
3 x 5 Squat jumps
then:
10x KB Swing
2:00 minute Row/Ski or Airdyne
1:00 minute Rest
Three Rounds, try to set goal and maintain pace for all three rounds.
Then:
10x Front Squat or Front Rack Squat (with two Kbs which ever is most appropriate for athlete and level of upper body mobility)
2:00 minute Row/Ski or Airdyne
1:00 minute Rest
Three Rounds, again maintain pace
Then:
30 sec ring support + 30 sec OH Hold (plate, double Kbs or Barbell)+ 30 sec rest
x 4
Cool Down

Mobility


In the Gym August 17th

Power

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 KB Swing
Then:
8x Box Jump + 10x Split Jump (5 per leg), can be weighted.
x 5 rounds, rest as necessary.
Then:
5x Deck Squat Burpee Combo (this is a deck squat right into a burpee) + 60 sec OH Plate Hold + 60 sec rest
x 5 rounds
Then:
30 sec Ring Support + 10x Body Row
x 4 rounds, rest as necessary

Cool Down

Athletes: Kirk, Andy, Ants


In the Gym June 22nd

Power Endurance

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
2x 30/30 DB PP
2 x 5 Squat jump
2 x 10 KB Swing
Then:

Work up to heavy Jerk (barbell) or Push press (DB or KB)
Then:
5x Jerk (or push press)
8x Box Jump
5 rounds, rest 60 seconds between rounds
Then:
60 sec Mountain Climbers + 250m Ski/Row (hard!)
5 rounds, rest 60sec between rounds
If time:
300sec FLR, Plank, or OH Plate Hold (athlete’s choice)
Cool Down

22jun2017


In the Gym December 9th

Power Endurance

Warm up 10:00 row
2 x 8 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squats
10x OH Reach, Chest Openers
Then -
10 Strict Press @ 10-25# DB’s OR KBs+
2:00 Interval (go hard) Row or Ski or Airdyne
3 sets/2 minutes rest between efforts (Use same machine for all rounds)
Then -
10x Bent Over Row +
15x Burpees
3 sets/2 minutes rest between efforts
Then -
Supplemental
60 sec ball slam, 60 sec OH Hold plate
Do in teams, switch positions x 3 rounds total
Then -
Cool Down

Athletes: Chris, James, David

2016dec09