Workouts

 
May 2019
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In the Gym March 8th

POWER
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m OH Walking Lunge (forward/backward each arm)
2 x 10 KB swings
Then:
8x Ball Slam
5x Split Jumps per leg (can be weighted)
5 rounds, rest 1 min between rounds
Then:
15m Standing Sled Pull
30sec sprint (hard!) at machine of choice
60sec OH Plate Hold
90sec rest
x 5
Then – cool down with mobility work


In the Gym January 18th

STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 Deep Goblet Squat
2 x 5 SOTS Press
Then:
Work up to heavy-ish Dead lift
Then:
3x Dead lift
60sec OH plate hold
x 6
Then:
5x RMM
10x Weighted Lunge
x 5
Then
4x 250m interval 60sec rest between efforts
Then
Cool Down


In the Gym December 31st

STRENGTH
10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 slsldl
2 x 10 KB Swing
Then:
Work up to a heavy DL
Then:
6 x 3 Deadlift with 1 -2 min rest between sets
Then:
5x Single Arm Bent Over row 3 position lock off on the lower
5 – 10x Push ups can be on rings
60 OH Hold (plate or BB)
x 5
then:
6 x 20 sec interval (go hard!) 60 sec rest
Cool Down


In the Gym October 31st

POWER

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
30m tactical lunge
2 x 5 squat jumps
2 x 5 tuck jumps
Then: (athletes can do step ups fast if split jumps are no go)
10x Split Jumps (total, so 5 per leg) + 25m sprint (can be running outside, OR, a 20sec sprint on machine of choice; sprint should be all out)
20x split jumps + 25m sprint
30x split jumps + 25m sprint
then rest 2 minutes
3 rounds through
Then:
10x burpees
10x ball slams
60sec OH Plate Hold
5 rounds rest 90seconds between rounds
Then:
Cool Down, extra mobility work


In the Gym September 28th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30 M Tactical lunge x 2-watch posture!!
Then:
5x RDL + 8x Pull Over + 10x GHD Sit Ups (or single arm weighted sit ups)
x 5 rounds, rest as needed
Then:
8x Push Ups +
60sec OH Plate Hold
4 rounds
Then, if time:
3x 500m ski/row for time
rest 2minutes between each effort
Then, Cool Down


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