Workouts

 
July 2020
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In the Gym April 1st

POWER
10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
30m single arm OH walking lunge (forward/backward each arm)
2 x 5 Squat Jumps
Then:
Warm up to weight for heavy-ish Jerk (or Push Press if more appropriate)
Then:
5 x 5 Jerk (or push press)
Rest 60-90sec; During rest complete 10x Frog Hops (or fast air squats if jumping is a no go)
Then:
8-1 Burpee Ladder
Between “rungs” of burpees, complete 10x Whip Smash
Then, if time:
4 x 250m ski/row hard (or 60sec all out on airdyne), 60sec rest between each sprint
Cool Down


In the Gym March 27th

POWER
10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 30m Tactical Lunge
2 x 5 Push Ups
Then:
Find weight for heavy-ish Push Press
Then:
5x Push Press (heavy-ish)
12x Split Jumps (total; can add weight if appropriate)
6 Rounds, rest 30sec between rounds
Then:
8x Pull Overs
8x Deck Squats
5 rounds, rest as needed to maintain form
Then:
6x (20sec all out / 60sec easy)
Cool Down


In the Gym December 23rd

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 5 Push Ups 30m OH Walking Lunge (single arm, forward/backward each side) Then: Warm up to heavy-ish Jerk (BB) or Push Press (BB/KB/DB) Then: 6 x 3 Heavy Jerk (or Push […]


In the March 4th

POWER
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
Mobility
3 x 5 wall squat
2 x 5 squat jumps
2 x 10 KB swings
Then:
20x Air Squats
15x Whip Smash
10x Push Press
90sec rest
5 rounds
Then:
10 to 1 Body Row Ladder
Between rungs of ladder, complete 10 reps of athlete’s choice core (can change each rung, choosing between sit ups, leg lowers, pull overs, mountain climbers, 1min plank, 1min side planks, KTE, etc etc…)
Then, if time:
4 x 250m ski/row spring, with 1min rest between each sprint
Then:
Cool down with mobility work


In the Gym February 25th

POWER
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 squat jump
2 x 5 Split Jumps (per leg)
Then:
Warm up to heavy Jerk (or Push Press if more appropriate for group/athletes)
Then:
5 x 5 Jerk (or Push Press)
Rest 1-2 minutes between sets
During rest, complete 5x Box Jumps
5 Rounds
Then:
30 sec sprint /1:00 rest – these are ALL OUT efforts
x 8 rounds
Try to maintain pace for each sprint!
Then:
Team Pull Up Ladder 10-1
Then:
Cool Down, mobility


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 10th

POWER 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 5 Squat Jumps 30m OH Walking Lunge (forward/backward each) Then: Warm up to Heavy-ish Jerk or Push Press, and Box Jump Then: 5x Jerk or Push Press 8x Box Jumps Rest […]


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!!!!


In the Gym December 4th

PE/SE

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
3 x 5 tuck jumps
Then:
10x Cleans (or Head Cutter Snaps with a single KB)
500m ski or row go hard :)
2 min rest
3 rounds
Then:
8x Push Press (heavy)
1 minute ski/airdyne/row go hard :)
1 min rest
4 rounds
Then:
3 x 60sec FLR (or plank hold)
Trade off with partner or 1:1 work:rest
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