Workouts

 
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In the Gym July 8

July 8
PE/SE
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 Squat Jumps
Then:
Partners:
P1: 30m Sled Push
P2: Whipsmash until sled push is complete
Switch
x 4 rounds (if group is large, can have 3 people cycle through just add a rest for one of the stations)
Then:
5x Pull Ups
10x Burpees
15x Air Squats
5 Rounds, rest as needed
Then, if time:
2000m ski/row for time
Then:
Cool Down


In the Gym March 20th

POWER
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
Then:
Partner up…
P1: 30m Flying Burpees
P2: Hold Plank or FLR until P1 has completed 30m
(if athletes don’t have a partner, have them hold plank for as long as they took to do the 30m)
4 rounds
Then:
P1: 10x Pull Ups
P2: Frog hop until P1 has completed 10 pull ups
4 rounds
Then:
10-1 Ball Slam Ladder with partner – alternate rungs for 1:1 work:rest
Then:
Cool Down


In the Gym March 15th

POWER
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 5 push ups
Then:
15m Flying Burpees
6x Box Jumps
60sec rest
x 6
Then:
4×30/30sec squat/squat hold
4×30/30sec DBPP/OH hold
Then:
Rest 3 minutes
Then:
10x (each side) side plank hip lift
8x Pull Ups
6x (each side) Weighted Single Arm Sit Up
4-5 rounds
Then:
Cool Down


In the Gym March 11th

POWER
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 Squat Jumps
Then:
Warm up to Back Squat Bar + Chains (not too heavy – see below will be accelerating)
Then:
5 x 5 Accelerating Back Squats Bar+Chain
Pause for 2-3 sec at bottom of each rep
Drive up fast (if appropriate jump up)
x 5 rounds; rest 1 minute between sets
Then:
30m Bear Crawl
10x Pull Ups
4 rounds, rest as needed
Then:
5 x 200m ski/row, rest 1 min between each
Cool Down


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 Gym January 28th

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
2 x 10 KB Swing
Then:
Work up to a heavy-ish Back Squat
Then:
5x Back Squat, strict form!!
5x Strict OH Press
5 Rounds, rest 1-2 minutes between sets
Then:
5x Pull up + 5x KTE (yes that is awful)
x 5 rounds, rest as needed
Then:
Finish with 8x Burpee + 30 sec sprint (machine of choice) + 60 sec rest
x 5 rounds
Then:
Cool Down


In the Gym January 23rd

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 Squat
Then:
Warm up in weight to 5 rep for Front Squat
Then:
5x Front Squat
5x Pull up (can be weighted or assisted)
x 5 rounds, rest 1-2 minutes between each
Then:
5x Box Jump
10x KB Swing
x 5 rounds, rest as needed
Then:
4x 250m interval, 60 sec rest between efforts
Then:
Cool Down


In the Gym January 14th

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 to heavy Front Squat
Then
3x Front Squat
10x Anchored Leg Lower between sets
x 6
Then:
5x Pull Up
8x Push Press
x 5
Then
8x 30/30sec Hateful Eight
Cool Down


In the Gym January 4th

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 one hand then switch.
Then:
Work up to a heavy TGU.
Then
6 x 2 TGU per side
Between sets, complete 30-60sec Ring Support hold
Then:
10x Split jump (weighted if appropriate)
5x KB Swing
x 5
Then:
8 – 1 Pull Up Ladder
Then:
Cool Down


In the Gym Jan 3rd – CP’s Bday!

In the tradition…Bday workout fun for Carolyn’s big 5-0!!!

10:00 Warm up ski/row/bike
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
30m OH walking lunge
2 x 5 squat jumps
then:
25x pull ups (CP unassisted)
25x KTE (CP rings)
complete all pull ups before moving on the KTE
then:
10 rounds for time…
5x flying burpees
5x split jumps (per leg)
5x push press (CP 2@20#DBs)
then:
25x body rows (CP heels on bench)
25x anchored leg lowers (CP with 8# at feet)
then:
3 x 50cal efforts (go hard!) on machine of choice
(CP ski, row, air dyne)
1:1 work:rest (go hard, rest as long as the previous effort takes)
then:
cool down :)

Happy Birthday Carolyn!!!!