Workouts

 
July 2018
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In the Gym June 25th

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 5 SOTS Press w/PVC
30m OH Walking Lunge – forward/backward each arm
Then:
Warm up to Heavy TGU
Then:
3x TGU per side
3x Pull Ups (add weight if appropriate for athlete)
5 Rounds, rest 60-90 sec between rounds
Then:
30-20-10 reps of each
Push Up
Push Press
Then:
1000m ski/row for time
Cool Down


In the Gym June 13th

Power Endurance

10:00 Warm Up (run/bike/ski erg)
3 x 5 Wall Squats
3 x 8 Shoulder Openers
3 x 5 Cuban Press
Mobility Work


Then:
Barbell Complex, 6 reps of each:
Body Row
Front Squat
Push Press
Back Squat
Push up
3 rounds, increase weight each round (with BB at 45, 55, 65#)

Then:
10 x Pull up + 
20 x KB Swing + 
30 x Box jump + 
40 x Push up + 
50 x Sit Up + 
60 x Burpees + 
10 x Pull ups

Then:
Run a 5K for time

 

 


In The Gym May 17

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
2 x 10 goblet squats
20 x wall ball
20 x ball slam
then
20 x KB Snatch (10/arm)
20 x TGU (10/arm)
30 x Push Press
30 x Pull up
40 x Split/switch jump (20/leg)
40 x KB Swing
50 x Air squat
2:00 FLR rings
then
20 x Russian Twist
10 x Windshield wipers
x 5
Cool Down


In The Gym May 11th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 6 goblet squat

Then:
Pull-up +
Deadlift +
Box Jump @ 40″
10-9-8-7-6-5-4-3-2-1 reps of each
3:00 intermission

Then:
Push Up +
Push Press Ladder
10-9-8-7-6-5-4-3-2-1 reps of each


In the Gym March 30th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
2 x 30m Tactical Lunge
Then:
Back squat – warm up to 5 rep weight – don’t go too heavy; see below…
Then:
5 x 5 Back Squats with 4-position holds: hold for 3 seconds standing upright, then 3 second holds at each position going down – 1/3  depth, 2/3 depth, full depth; try to accelerate up out of bottom of squat
Rest 1-2 minutes between sets
During rest, do 8x Burpees
Then:
10-1 Pull Overs/1-10 Push Press ladder
(10/1, 9/2, 8/3…)
If time:
30 sec sprint @machine of choice
60 sec rest
4-5 rounds, keep pace consistent for sprints
Cool Down


In the Gym February 28th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 good mornings
30m Tactical Lunge x 2
Then:
Work up to heavy SLSLDL BB or KB
Then
3x per side SLSLDL
3x Strict Dead Hang Pull Ups between sets (weighted if appropriate)
5 rounds, Rest 1-2 minutes between rounds
Then:
5x Push Press
10x KB Swings or Frog Hops
60sec sprint ski/row/airdyne
60second rest
5 rounds
Then:
Cool Down


In the Gym February 1st

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
Then:
6 way BB Complex (can be done with Kbs or DBs which ever is more appropriate for athlete)
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Up
Gaol is to NOT put the bar down until push up, do push up with hands on BB or Kbs.
x 3 rounds, increase weight reach round
Then:
40 – 30 – 20 – 10 Cal ladder, work:rest 1:1 on machine of choice.
Then:
8 – 1 Team Pull Up Ladder
Cool Down


In the Gym January 29th

Power

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
30m tactical lunge x2
Then:
Work up to front squat weight
Then:
5x Front Squat (or Goblet Squat)
7x Box Jump
x 5 Rounds, rest as necessary
Then:
10x Bulgarian Bag Swing each direction
10x Push Press
30x Frog Hop
x 5 Rounds, limited rest
Then:
1000m Ski for time – two players, each player gets 20 pulls then must switch, see how fast you can get the ski done.


In the Gym January 19th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 × 5 OHS + SOTS
3 × 5 single leg squat to bench
3 × 5 squat jumps
Then:
Warm up to 5RM Jerk/Push Press (BB/KB/DB athletes choice)
Then:
5x Jerk/PP
7x Box Jump
5 rounds – rest as necessary
Then:
10x Ball Slam
10x KB Swing
x 5 Rounds, limited rest
Then:
If time:
8x 30/30 (the Hateful Eight) – keep pace consistent through out.
Cool Down


In the Gym January 11th

Power

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 10 Good Morning
OH mobility floor or bench
Then:
KB or BB Clean + Push Press 10-1 Ladder
Same weight: clean will be light, focus should be on form always but also speed on clean since its light.
Here’s how it goes:
10 Cleans – 1 Push Press
9 Cleans – 2 Push Press
Decreasing in reps on Cleans, Increasing reps on Push Press
The winner is the person who can go through the entire ladder without having to put the weight down ((; and using a really light weight to achieve the win is just poor form on this one.
Then:
10x Sit up med ball toss, heavy and throw hard
10x Standing twisting med ball toss (each side)
60sec Ring Support
Rest as necessary
x 5 Rounds
Cool Down with mobility work