Workouts

 
December 2018
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In the Gym November 26th

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
2 x 5 squat jumps
2 x 5 tuck jumps
then -
5x box jumps @ 20”
5x box jumps @ 24”
5x box jumps @ 30”
60sec rest
5 rounds
then –
partner up…
P1: 10x “Super Push Ups” (hands on floor, feet in FST, complete a push up then hold plank position and bring knees forward to chest)
P2: Pull Ups until P1 has completed all 10 reps
switch
5 rounds
if time:
“Hateful Eight” 8×30/30sec hard/easy at machine of choice
Then – 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 20th

POWER

10:00 Warm up
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
10x split jumps (total) weighted if appropriate
10x kb spike swings
60 sec rest
5 rounds
then -
10x Ball Slam
60 sec mountain climber
5 rounds, rest 60sec between rounds
then -
gym sprint triathlon ;)
250m row
250m ski
60 sec flying burpees
No rest between events except to switch machines
After completing one full round, rest 3 minutes, and then repeat :)
then -
cool down


In the Gym November 16th

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 -
Warm up to back squat, bar + chains – not too heavy
then -
8x accelerating back squat with bar + chains (No pause at bottom, squat to full depth and then accelerate/jump up. Stay stabilized on the landing before going into the next squat.)
8x Push press
60sec rest
5 rounds
then –
5x pull ups
30x frog hop
5 rounds, rest as needed=
if time -
1000m ski/row for time
then –
cool down


In the Gym November 14th

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 6 goblet squat, deep and open up hips
2 x 10 kb swing
Then:
warm up to front squat weight reasonable for 5 reps
Then:
6x front squat, with 3 sec hold and quick acceleration out of the bottom of the squat
6x heavy push press
Rest 1- 2 minutes
5 rounds
Then:
60 seconds ski erg – go hard
5x RMM – go fast
90 sec rest
5 rounds
Then:
Cool down


In the Gym November 12th

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 s SLSLDL with KB
2 x 5 squat jumps
Then:
Warm up to Dead Lift moderate weight
Then:
5x Dead Lift
8x Burpee-Box Jump (burpee but instead of jumping straight up, athletes will jump onto a box…if box jumps are no go they can do regular burpees :))
5 rounds, rest 1 minute between rounds
Then:
15m Sled Plank Pull
10x Kb Swing
10x Split jump – can be step ups or split squats if knees are down for jumps.
5 rounds, rest as needed
If time:
8x 30/30sec hard/less hard “hateful eight”
Then, cool down


In the Gym November 9th

POWER

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
2 x 30m Tactical Lunge
2 x 10 KB swings
Then:
Find Weight for Weighted Walking Lunges (holding at Front Rack)
Then:
15m Weighted Walking Lunge (Front Rack hold)
15x Frog Hops
10x Push Press
6 rounds, rest 90sec between rounds (try to move through to end of push press without rest)
Then:
10x KB Swings
5x Push Ups
30x Mtn Climber
x 5 rounds
If time:
4 x 250m ski/row (go hard!) with 1 minute rest between 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 November 6th

POWER

10:00 Warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
2 x 6 goblet squat
2 x 5 squat jumps
Then:
6x Goblet Squats heavy
15m Sled Push FAST
6 rounds, rest 1 minute between rounds
Then:
5x Pull Ups
10x Deck Squats
5 rounds, limited rest
Then, if time:
3 x 500m ski/row for time
rest 2minutes between each effort
Then
Cool Down


In the Gym November 2nd

POWER

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
30m OH walking lunge (single arm, do one lap forward/backward with one arm, then switch and go again)
2 x 30/30sec push press/oh hold
Then:
Warm up to Jerk or Heavy Push Press (athlete’s choice)
Then:
5x Jerk (or Push Press)
8x Box Jumps
60sec rest
5 rounds
Then:
Partner workout:
P1: 30m Flying burpees
P2: Wall Sit hold with Med Ball on lap (until P1 is done)
switch
5 rounds through, minimal rest
If time:
1000m ski or row (go hard, for time)
Cool Down Mobility