Workouts

 
April 2021
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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


In the Gym February 12th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 slsldl with KB
Then:
Work up to a heavy DL heavy for 5 reps
Then:
5 x 5 Deadlift
Complete 5 Strict press between sets of Deadlift
Then:
8x Heavy Pull Over
12x Whip Smash or Ball Slam
30 sec Ring Support
x 5
Then: if time
50 cal all out on machine of choice
Cool Down


In the December 21st

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 Deep Goblet Squat
3 x 5 SOTS Press
2 x 5 OH wall squat, facing wall with PVC
Then:
Work up to heavy-ish OHS
Then:
6 x 3 OHS rest 1 – 2 min between sets
Then:
Pull Over + Head Cutter Ladder 10 – 1
Then:
If time: Team Clapping push up ladder 10 – 1
Cool Down


In the Gym September 8th

Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
30m Tactical Lunge
Then:
Find weight for heavy step up, farmers carry or front rack athletes choice
Then:
5x Step Up per leg
8x Box Jump
x 5
Then:
5x Pull Over + 10x Anchored Leg Lower + 5x Push Up/lateral hip lift combo
x 5
Then:
If time:
50, 40, 30, 20 Calorie ladder work rest 1 : 1
Cool Down


In the Gym July 13th

Strength & Power Endurance

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
30m Tactical Lunge
Then:
Find weight for heavy step up, farmers carry or front rack athletes choice
Then:
5x Step Up per leg
10x KB Swing
x 6
Then:
5x Pull Over + 10x Anchored Leg Lower
x 5
Then:
Then:
50, 40, 30, 20, 10 Calorie ladder on ski/bike/row
1:1 Work:Rest
Cool Down

Athletes: Erin, Sara, Rachel

13jul2017


In the Gym July 12th

Strength Endurance

10:00 Bike/Jog
2 x 8 Shoulder Openers
3 x 5 Y’s and Cuban Press
3 x 5 Kb OH Press + Stretch
3 x 5 Wall Squats
30m OH Walking Lunge

Then:
10 – 1 Ladder of each (10/10/10/10, 9/9/9/9…)
Plank Pull – strict, full ROM, bar to chest
Pull Over
Reverse Fly
Barbell Push Press

Then:
Finish with a little personal visit with the C2 – 3 x 500m row rest 3:00 between efforts. Try for a sub 2:00 on at least one if not all of the efforts.

Athletes: Carolyn, Lindsay

plankrow


In the Gym May 26th

Strength Endurance

10:00 Warm Up
2 × 8 Shoulder Openers
2 x 5 Cuban Press
Work on mobility
3 × 5 Wall Squats
2 x 8 Goblet Squats
Then:
Back Squat – Teams
5x BS @____#
3x BS increase weight
2x BS increase weight
All reps no rest
1:1 work:rest with partner
Person one goes, then person two goes, person one rests
x 5 Rounds
Then:
5x Pull Over
8x Chest Press
10x Split Jump
x 5 Rounds
Then:
4x 250m ski or row, 60sec rest between efforts
Cool Down

Athletes: Lindsay, Chris

26may2017


In the Gym April 24th

Strength

10:00 Warm Up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
3 x 6 Goblet Squats, deep with hip opening
Then:
Work up to Heavy Split Squat
Then:
3x Split Squat per leg
5x Reverse Fly with DBs
3x (per arm) Bent Over Row; 3 second 3 position lock-off on lower
6 Rounds, Rest as needed
Then:
5x Superman Flies on Rings
5x Ring Push Ups
5x Heavy Pull Overs
5x Weighted Leg Lowers/Lifts
6 Rounds, Rest as needed
Then:
Could Down, Mobility, Foam Roll

24Apr2017