Workouts

 
October 2020
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In the Gym October 21st

Oct. 21
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
4 x 30/30 machine of choice to open up the lungs a bit
Then:
Then:
10x Ball Slam + 5x Pull Up
x 10 rounds – reduce rounds as appropriate
Then:
10x Halo + 5x RMM
x 6 rounds
Then 5 x 500m Row or 40 cal air dyne 2:00min rest between rounds (reduce to 3 rounds as appropriate)
Cool Down


In the Gym October 16th

Power
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 30/30sec DBPP/OH Hold
2 x 30/30sec Air squat/squat hold
Then:
8x Goblet Squats +
10x Ball Slams +
15m Sled Push (heavy and fast)
30-60sec Rest
x 5 rounds
Then:
8x Pull Ups
30m Bear Crawl
4 Rounds, rest as needed
Then:
30-20-10 calories @machine of choice;
Rest 1 minute between efforts
Then:
Cool Down, stretch


In the Gym September 30th

Power
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2×30/30sec DB Push Press/OH Hold (stay light! Warm up weight)
2×30/30sec squat/squat hold (air squats; no added weight)
Then:
Warm up to heavy-ish BB Jerk or Push Press (whichever is more appropriate for athlete)
Then:
5 x 5 BB Jerk (or Push Press)
Rest 1-2 minutes between sets
During rest, complete 15x Frog Hops
(if Jerks, make sure athletes are alternating stance each set)
Then:
15 – 10 – 5 reps of each:
Pull Ups + Pull Overs + Push Ups
Then:
Ab circuit 🙂 30sec flutter kicks (or leg lowers) + 30sec mtn climbers + 60sec sit ups + 60sec plank hold + 60sec rest
x 3-4 rounds
Cool Down


In the Gym September 9th

STRENGTH
10:00 Warm up
work on mobility/stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
30m single arm OH walking lunges (forward/backward with one arm, then switch)
Then:
Warm up to TGU heavy
Then:
6 x 2 per side TGU (if TGU not appropriate for athlete, they can do strict press and weighted walking lunges or step ups and sit ups)
Rest about 1- 2 minutes between sets
Then:
5x Pull Overs (heavy-ish)
30 sec side plank each side.
5 rounds rest as needed
If time:
4 x 250m ski/row for time (go hard!)
Rest 1 minute between efforts
Then, Cool Down


In the Gym March 18th

POWER
10:00 warm up – add in a few 30sec sprints toward the end to get heart rate up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2x 30m Tactical Lunge
2x 10 Push Press
Then:
15x Goblet Squats
10x Plate Halos each side
250m ski/row (go hard!)
60sec rest
x 3
Then:
30m Walking Lunges
10x KB Swings
250m ski/row (go hard!)
60sec rest
x 3
Then:
10-1 / 1-10 Pull Over / Leg Lower Ladder
(10/1, 9/2, 8/3, 7/4…..)
Then:
Cool Down


In the Gym February 11th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 Ass to Bench Single leg squat
2 x 10 Good Morning
Then:
work up to Heavyish Deadlift
Then:
5x Deadlift
8x Pull Over
x 5
Then:
15m Bear crawl, one push up every two hand movements
rest 60 sec at end of 15m
x 4
Then
4 x 250m interval 60 sec rest
Cool Down


In the Gym February 1st

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 goblet squat
Then:
Work up in weight for Front Squat
Then:
5x Front Squat
10x KB Swing
x 5 rest as necessary
Then:
5x Pull Over + 10x Anchored Leg Lower
x 5 rest as necessary
Then:
6 – 1 Pull Up Ladder
1:1 work:rest
Then:
Cool Down


In the Gym January 16th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m tactical lunge
Then:
Work up in weight to heavy step up, focus on a pause before stepping much like the BSSU
Then:
3x Step up per leg
5x Deck Squat
x 6 rounds
Then:
5x Pull Over
8x Chest Press (bench or bosu, DBs or KBs)
10x Sit up
x 5
Then
Cool Down


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 March 16th

STRENGTH

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 and backward
Then:
5x RDL
10x KB Swings
5x Pull Overs (heavy)
x 5 rounds, rest some between rounds to recover; weights should be heavy.
Then:
10x Deck Squats
10x Bulgarian Bag Swings or Plate Halos (each direction)
x 5; limited rest
If time:
60 sec interval, 30 sec rest
x 3
Cool Down