Workouts

 
December 2019
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In the Gym March 20th

POWER
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
Then:
Partner up…
P1: 30m Flying Burpees
P2: Hold Plank or FLR until P1 has completed 30m
(if athletes don’t have a partner, have them hold plank for as long as they took to do the 30m)
4 rounds
Then:
P1: 10x Pull Ups
P2: Frog hop until P1 has completed 10 pull ups
4 rounds
Then:
10-1 Ball Slam Ladder with partner – alternate rungs for 1:1 work:rest
Then:
Cool Down


In the Gym February 18th

STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3 × 5 wall squats
3 x 3 SLSLDL with KB
Then:
6 x 3 Split Squat per leg, KBs or DBs in Front Rack
Then:
20x Med Ball Sit throw partners + 60 sec plank
+ rest 30 sec
x 5
Then:
5x Pull up
30 sec sprint interval
60 sec rest
x 5
Cool Down


In the Gym November 21st

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 8 goblet squats
then -
5x Body Row
15x Whip Smash
60 sec plank, 30 sec one foot elevated/30 sec other foot elevated off the floor.
90sec rest
5 rounds
then -
1 to 10 partner Head cutter ladder
(1:1 work:rest, alternate with partner; the “rest” is holding the KB chest height if appropriate for athlete)
if time:
5x200m ski/row (or 60 secs air dyne)
Rest 1min btwn each
then – cool down


In the Gym November 8th

POWER

10:00 Warm up ski/row
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
2 x 5 squat jumps
2 x 5 tuck jumps
Then:
Warm up to clean heavy-ish
Then:
5x Cleans (can be with KBs or BB)
150m ski/row (hard!)
60sec rest
5 rounds
Then:
1 to 10 to 1 Sadistic Squat Ladder (Teams: one person squats while the other person holds bottom of squat)
Then:
5x Body Rows
5x Dips (rings or bar)
60sec FLR on rings or plank hold on floor
5 rounds, rest as needed
Then
Cool Down


In the Gym July 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 5 squat jumps
2 x 5 tuck jumps
Then:
Warm up to box jump
Then:
7 x Box Jumps
10 x per person Med Ball sit throws
60 sec rest
6 rounds
Then:
5 x 200m sprints @ machine of choice;
1:1 work:rest
Then, if time:
3 x 60 sec FLR
3 x 30 sec Ring Support
(resting about 60 seconds between each rep)
Cool Down


In the Gym July 19th

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
30 x Tactical Lunge
Then:
Warm up to Romanian DeadLift
Then:
5x RDL Heavy
5x Pull Overs, heavy
5 Rounds, rest some between/during rounds
Then:
10x Med Ball Sit Toss
60 sec Plank/Push up, one push up every 10 secs during plank.
5 Rounds
If time:
hateful eight 8 x 30/30 sec
Cool Down


In The Gym May 22nd

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
Then:
Warm up to Heavy Back Squat (for 3 reps)
Then:
6 x 3 Back Squats
Rest 2 minutes between sets,
During rest, complete 5x Side Plank Hip lift/ Push Up Combo
Then:
10 to 1 Ladder Body Rows
Between rungs of ladder, complete
10 reps core of choice (can do different movements each set…choosing between: pull over, leg lowers, flutter kicks 30sec, floor wipers, sit ups, mountain climbers 30sec, plank hold 60sec, ghd sit ups, kte, etc etc…)
Then:
Cool Down


In the Gym March 5th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
2 x 5 SOTS Press
30m Tactical Lunge
Then:
Find weight for heavy step up, farmers carry or front rack athlete’s choice; also find weight/warm up to oh press
5x Step Up per leg
5x Strict OH Press (heavy-ish) – can be single arm if athlete lacks mobility
x 5
Then:
5x Dips + 5x Body Row + 60sec Plank Hold
x 5
Then:
If time the Hateful 8x 30/30
Cool Down


In the Gym September 22nd

Strength Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3 × 5 wall squats
30m OH walking lunge, forward and backward
Then:
10x Weighted lunge, weight in Farmers Carry
5x Strict press
x 5
Then:
2x TGU per side
60x FLR or Plank
x 5
Then:
4x 30/30 burpees
Cool Down


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