Workouts

 
February 2019
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In the Gym December 28th

PE/SE

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
squat jumps 3 x 5
tuck jumps 3x 5
Then:
10x Front Squat (or Goblet Squat)
10x Box Jumps
5x each weight heavy/light med ball sit throws (one person throws, other person catches; then switch; so 10 throws per person total alternating heavy/light)
5 Rounds, rest as needed
Then:
5x Push Ups + 60m Farmer’s Carry + 60sec OH Plate Hold
5 Rounds, rest as needed
If time:
5x200m ski/row (hard) + 60sec rest between each
Then
Cool Down


In the Gym December 19th

PE/SE

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 6 goblet squat
2 x 10 sit ups
2 x 10 push press
Then:
10 – 1 KB Swing Ladder;
increase weight as reps decrease if appropriate
between each rung, do 3x dead hang strict pull ups,
Then:
10 to 1 Push Up Ladder
between each rung of push ups, do 15m bear crawl
Then:
8x 30/30sec hard/less hard @ machine of choice (hateful eight)
Then:
Cool down, stretch, work on mobility


In the Gym December 15th

PE/SE

10:00 warm up ski/row
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 8 goblet squats
2 x 30m tactical lunge
Then:
find weight for step ups (weight at FR)
Then:
5 per side weighted step ups – hold weight at FR
30m heavy sled pull
5 rounds, rest as needed
Then:
P1: 60sec FLR
P2: 60sec Bulgarian Bag Swings (or Plate Halos or just OH hold) – switch directions every 5 rotations
switch
rest 60sec
5 rounds
Then:
Finish with 1000m event for time or 100 cal on Airdyne
Cool Down


In The Gym December 13th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 5 Squat Jump
2 x 10 KB Swings
Then
5x Ball Slam (heavy ish) + 10x Split Jumps (total reps; can be weighted)
10 rounds for time
time?
rest 5:00
Then
Ab Cluster
60 sec plank hold + 30 sec Flutter Kick + 60sec sit up + 30sec mountain climbers + 30sec side plank each side
60 sec rest
x 2 rounds
If time:
3 x 500m ski/row for tie; rest 2min between efforts
Then:
Cool Down, mobility work


In the Gym December 4th

PE/SE

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 squat jumps
3 x 5 tuck jumps
Then:
10x Cleans (or Head Cutter Snaps with a single KB)
500m ski or row go hard :)
2 min rest
3 rounds
Then:
8x Push Press (heavy)
1 minute ski/airdyne/row go hard :)
1 min rest
4 rounds
Then:
3 x 60sec FLR (or plank hold)
Trade off with partner or 1:1 work:rest
Cool Down


In the Gym December 3rd

PE/SE

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
Then:
RMM Ladder (change weights as appropriate) increase weight as you go down.
8x @15# DBs
6x @20# DBs
4x @25# DBs
2x @30# DBs
Rest 1-2min between sets
Then:
10x Goblet Squats heavy
20x Whip Smash (can decrease to 15 if more appropriate for athletes)
x 6 rounds, rest as needed
Then:
2000m ski/row for time
Cool Down


In the Gym November 30th

PE/SE

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
2 x 5 Squat Jumps
2 x 5 Tuck jumps
Then:
30m flying burpees
60sec bottom of squat hold
x 5 rounds, rest as needed
Then:
Rest 3 minutes
Then:
5x Pull Ups + 10x Leg lowers/raises + 10x (each side) side plank hip lifts
x 5 rounds, rest as needed
Then:
Rest 3 minutes
Then: if time
1000m all out ski/row
Cool Down


In the Gym November 28th

PE/SE

Warm up 10:00 ski or row
2 x 8 Shoulder Opener
2 x 5 Cuban press
Mobility work
3 x 5 Wall Squats
30m OH Walking Lunge
2×30/30sec hard/easy at machine of choice – open up lungs a bit :)
Then: (can partner up and have P1 start on step ups, P2 start on sprint then switch, then rest)
60 sec Weighted Step Ups
60 sec ski erg/row/or bike sprint – go hard!!
60sec rest
x 6 Rounds
Then:
Rest 3min
Then:
10 to 1 Ball Slam / KB Swing ladder; (10/10, 9/9, 8/8, …)
If appropriate for athlete, increase weight as reps decrease
Rest only to maintain form
Then:
3x 30 sec Ring Support trade off with partner or 1:1 Work:Rest
Then:
Cool Down


In the Gym August 28th

PE/SE

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: (can rotate through machines if you want)
10 calories ski/bike/row
10x Body Rows
20 calories ski/bike/row
20x KB Swings
30 calories ski/bike/row
30x Push Ups
40 calories ski/bike/row
40x Goblet Squats or Back Squats
30 calories ski/bike/row
30x Push Press
20 calories ski/bike/row
20x Box Jumps
10 calories ski/bike/row
10x Body Rows
Then, if time:
Extra abs… 1:00 sit ups + 30 sec flutter kicks + 30 sec mountain climbers + 1:00 leg lowers/lifts + 30 sec side plank hold each side
x2-3 rounds no rest
Then, Cool Down


In the Gym August 25th

Power Endurance

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 OH Walking Lunge (forward/backward each side)
Then:
5x Head Cutters
8c Burpee
60sec ski/row
60sec rest
4 rounds
Then:
5x Box Jumps
60sec Mountain Climbers
30 sec ring support
60sec Rest
4 Rounds
If time:
8x 20/10 Flutter kick / hold
Cool Down