Workouts

 
March 2021
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In the Gym February 3rd

Strength
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 3 SLSLDL with KB
3 x 3 Ass to bench
OH Mobility – OH Reach floor or bench
Then:
Heavy weighted Step up.
Find appropriate weight, Kbs or Dbs held in hands at sides.
Then:
5x Step up per leg
5x Pull Up
x 6 Rounds, rest ~1min between rounds
Then
10x KB Swing
20x Frog Hop
x 5 Rounds minimal rest
Then: if time
8x 30/30 intervals on machine of choice.
CoolDown – Mobility


In the Gym September 7th

STRENGTH
10:00 Warm up
work on mobility/stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 8 Goblet Squats – deep, hip opening, hold at bottom, focus on posture!
Then:
Can split people up into teams if class is large – no more that 4 people per station; rotate teams through stations…
Then: (Team 1 – if teams are necessary)
Warm up to Front Squat weight
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: (Team 2)
30x whipsmash
RMM until whip smash is complete (use lighter DBs 10 – 20# – so athlete can move relatively quickly)
Switch events
5 rounds
Then: athletes switch stations if working in teams
Then:
8 to 1 Pull Up Ladder 20sec ring support between sets of pull ups.
Then
Cool Down


In the Gym May 6th

STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 Ă— 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 10 Good Mornings
Then:
Warm up to Heavy-ish RDL (KB or BB)
Then:
5x RDL heavy-ish
5x Pull Ups
10x GHD or Atomic Sit Ups
5 Rounds, rest some between rounds, can have athletes rotate through stations if big class
Then:
5x Headcutter
5x Burpee
5x Ball Slam
5 Rounds minimal rest
Then, if time:
1000m ski/row for time
Cool Down