Workouts

 
December 2018
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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 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 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 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 October 23rd

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
2 x 8 Good Mornings (with PVC or light BB in back squat position – really focus on scapular engagement and postural stability)
2 x 5 Strict Push Ups
Then:
Warm up to heavy Dead Lift
Then:
6 x 3 Dead Lift
Rest 1-2 minutes between sets
During rest: complete 10x chest press or ring push up athletes choice (can be on bench, bosu, or floor)
Then:
5x Pull Ups + 40x Mountain Climbers (total) + 10x Side plank hip lift (10 per side)
5 rounds rest as needed
If time:
8x 30/30sec hard/less hard at machine of choice
Then, cool down


In the Gym October 18th

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
3 x 8 Goblet Squats – deep, hip opening, hold at bottom, focus on posture!
Then:
Warm up to Front Squat weight for 5 reps
Then:
5 x 5 Front Squats
Pause at bottom of squat and find stability, then power up to standing
Alternate with partner, 1:1 Work:Rest (or about 1 minute between sets)
Then:
20x whipsmash
RMM until whip smash is complete (use lighter DBs 10 – 20# – so you can move relatively quickly)
5 rounds
Then:
8 to 1 Partner Pull Up Ladder (one partner rests while other partner does pull ups; alternating through ladder)
Then:
Cool Down


In the Gym October 10th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
30 OH walking lunge – forward and backward then switch arms.
Then:
5x TGU (per side) + 5x Ring/Bosu Push up or regular push up.
4x TGU + 5x Ring/Bosu Push up or regular push up.
3x TGU + 5x Ring/Bosu Push up or regular push up.
2x TGU + 5x Ring/Bosu Push up or regular push up.
1x TGU + 5x Ring/Bosu Push up or regular push up.
Increase weight for TGU as you go and rest as necessary.
Then:
10x Frog Hops
8x KB Head Cutters
5x Pull Ups
5 Rounds, minimal rest
Then, if time:
2000m ski/row for time
Then, Cool Down.


In the Gym September 27th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3 × 5 wall squats
3 x 6 goblet squats deep, hold and stretch
2 x 30m tactical lunge
Then:
Warm up to heavy Back Squat Step Up (BSSU
Then:
5 x 3 BSSU per leg
Rest 1-2 minutes between sets
During rest, complete 8x Anchored Leg Lowers
Then:
5x Pull Ups
10x KB Swing
30sec Mountain climbers
x 5 Rounds
If time:
1000m ski/row for time
Cool Down


In the Gym August 22nd

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 Tactical Lunge
2×30/30sec hard/easy @ machine of choice to get things moving…
Then:
5x per leg Split Jumps (Weighted if appropriate)
right into 30m Front Rack Carry (heavier weights) – watch posture!
then 30m Farmer’s Carry,
30 second rest
x 6 rounds
Then:
30-20-10 reps of each
Pull Ups (or Body Rows)
Deck Squats
Then, Cool Down


In the Gym August 14th

Power Strength
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
2 x 5 SOTS with PVC
Then:
10 x Pull Ups
20 x Leg Lowers/Lifts
30 x Split Jumps (per leg)
40 x Push Ups
50 x KB Clean and Press
60 x Sit Ups
3 minute plank hold or FLR (total time)
10 x Pull Ups
Then:
2000m ski/row for time
Cool Down