Workouts

 
November 2020
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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 March 6th

POWER
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
2 x 30m Tactical Lunge
Then:
5x (per leg) Weighted Step Ups
5x Box jumps
60 sec rest
5 rounds
Then:
10x each direction Bulgarian Bag Swings (or Plate Halos)
5x Pull Ups
60sec Plank hold (can be on floor, rings, or Bosu)
5 rounds
Then:
30 sec flutter kicks + 30sec rest
3 rounds
30sec sit ups + 30sec rest
3 rounds
Then:
Cool Down


In the March 4th

POWER
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
Mobility
3 x 5 wall squat
2 x 5 squat jumps
2 x 10 KB swings
Then:
20x Air Squats
15x Whip Smash
10x Push Press
90sec rest
5 rounds
Then:
10 to 1 Body Row Ladder
Between rungs of ladder, complete 10 reps of athlete’s choice core (can change each rung, choosing between sit ups, leg lowers, pull overs, mountain climbers, 1min plank, 1min side planks, KTE, etc etc…)
Then, if time:
4 x 250m ski/row spring, with 1min rest between each sprint
Then:
Cool down with mobility work


In the Gym March 1st

POWER
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
Work on mobility
3 x 8 Goblet Squats
3 x 5 Squat Jumps
Then:
Warm up to 5 rep weight for Clean – can be with BB, KBs, or single KB (so basically a head cutter snap)
Then:
5 x 5 Cleans (tool of choice)
Rest 2min between sets
During rest: 5x Burpees
Then:
10x Med Ball Sit Throws
30sec Mountain Climbers
x 5 rounds, rest as needed
Then:
1000m ski/row for time
Cool Down with mobility work


In the Gym February 27th

POWER
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 30m Tactical Lunge
Then
15m sled push – heavy and fast!
8x KB swing
6x Push Ups (can be clapping, or on rings, for added difficulty)
60 sec rest
5 rounds
Then:
10x KTE
30sec Ring Support
5 Rounds, rest as needed
Then:
Finish with 10x 20/10 work/rest on machine of choice.
(20sec hard effort followed by 10sec very light movement; try to maintain “hard” pace throughout)
Cool Down Mobility work


In the Gym February 25th

POWER
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 squat jump
2 x 5 Split Jumps (per leg)
Then:
Warm up to heavy Jerk (or Push Press if more appropriate for group/athletes)
Then:
5 x 5 Jerk (or Push Press)
Rest 1-2 minutes between sets
During rest, complete 5x Box Jumps
5 Rounds
Then:
30 sec sprint /1:00 rest – these are ALL OUT efforts
x 8 rounds
Try to maintain pace for each sprint!
Then:
Team Pull Up Ladder 10-1
Then:
Cool Down, mobility


In the Gym January 11th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Tactical lunge – forward and backward then switch arms.
2 x 5 squat jumps
Then:
5x Split Squat (weighted per leg) + 10x Flying Burpee
4x Split Squat (increase weight if appropriate) + 10x Flying Burpee
3x Split Squat ” ” + 10x Flying Burpee
2x Split Squat ” ” + 10x Flying Burpee
1x Split Squat ” ” + 10x Flying Burpee
Increase weight as you go and rest as necessary.
If you complain about flying burpees you can always do it twice ( ;
Then:
5x Strict Press
30 sec Ring Support
x 5
Then:
8x 30/30 Hateful Eight
Cool Down


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