Workouts

 
May 2020
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In the Gym November 14th

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 6 goblet squat, deep and open up hips
2 x 10 kb swing
Then:
warm up to front squat weight reasonable for 5 reps
Then:
6x front squat, with 3 sec hold and quick acceleration out of the bottom of the squat
6x heavy push press
Rest 1- 2 minutes
5 rounds
Then:
60 seconds ski erg – go hard
5x RMM – go fast
90 sec rest
5 rounds
Then:
Cool down


In the Gym November 9th

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 30m Tactical Lunge
2 x 10 KB swings
Then:
Find Weight for Weighted Walking Lunges (holding at Front Rack)
Then:
15m Weighted Walking Lunge (Front Rack hold)
15x Frog Hops
10x Push Press
6 rounds, rest 90sec between rounds (try to move through to end of push press without rest)
Then:
10x KB Swings
5x Push Ups
30x Mtn Climber
x 5 rounds
If time:
4 x 250m ski/row (go hard!) with 1 minute rest between each
Then
Cool Down


In the Gym November 2nd

POWER

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
30m OH walking lunge (single arm, do one lap forward/backward with one arm, then switch and go again)
2 x 30/30sec push press/oh hold
Then:
Warm up to Jerk or Heavy Push Press (athlete’s choice)
Then:
5x Jerk (or Push Press)
8x Box Jumps
60sec rest
5 rounds
Then:
Partner workout:
P1: 30m Flying burpees
P2: Wall Sit hold with Med Ball on lap (until P1 is done)
switch
5 rounds through, minimal rest
If time:
1000m ski or row (go hard, for time)
Cool Down Mobility


In the Gym October 26th

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
3 x 6 Goblet Squats
Then:
KB or BB Complex
(Try to use same weight for all movements;
Try not to put weights down until push press is complete)
6x Dead Lift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Up (hands on Barbell for added stability challenge)
3 rounds, increase weight each round (don’t start too heavy)
Rest 1 minute between each full round
Then:
15m Front Rack Walking Lunges
30m Flying Burpees
6 rounds, rest as needed
If time:
The “hateful eight”
8×30/30sec hard/less hard at machine of choice
Then:
Cool Down


In the Gym October 15th

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
2 x 30m Tactical Lunge
2 x 5 Push Ups
Then:
Find weight for step ups (heavy-ish)
Then:
3 per side Steps Ups, slow and strict, really focusing on form
5x Body Rows (can be single arm 3 per side if appropriate)
10x Weighted sit up
5 Rounds, rest about 1 minute between rounds
Then:
10 to 1 Ladder of each, athlete can increase weight as they go down the ladder.
KB Swings
Push Press
Plate Halos (each direction)
Then:
Cool down


In the Gym September 19th

STRENGTH

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
2 x 10 Goblet Squats
2 x 5 Squat Jumps
Then:
Work up to Heavy Back Squats
Then:
6 x 3 Back Squats
Rest 1-2min between sets
Then:
10x Med Ball Sit Toss (per person)
8x Push Press
60sec FLR (or Plank hold)
5 rounds, rest as needed
Then:
Cool Down


In the Gym August 30th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
2 x 8 goblet squats
2 x 10 good morning
Then:
Work up to weight then:
5x Back Squat
5x Bent Over Row (KBs or DBs)
5 Rounds, rest 1-2 minutes between rounds
Then:
30-20-10 reps of each:
Push Press + Push Ups + KTE
Then, if time:
1000m ski/row for time
Cool Down


In the Gym August 28th

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
Then: (can rotate through machines if you want)
10 calories ski/bike/row
10x Body Rows
20 calories ski/bike/row
20x KB Swings
30 calories ski/bike/row
30x Push Ups
40 calories ski/bike/row
40x Goblet Squats or Back Squats
30 calories ski/bike/row
30x Push Press
20 calories ski/bike/row
20x Box Jumps
10 calories ski/bike/row
10x Body Rows
Then, if time:
Extra abs… 1:00 sit ups + 30 sec flutter kicks + 30 sec mountain climbers + 1:00 leg lowers/lifts + 30 sec side plank hold each side
x2-3 rounds no rest
Then, Cool Down


In the Gym August 8th

POWER
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 x 10 Push Press
Then:
5 x Head Cutters (heavy, fast)
10x Broad Jump (or 20x Frog hop)
then 60sec rest
x 5 Rounds
Then:
5x Pull Ups
15 x Sit Ups (add weight as appropriate)
30sec Ring Support
5 Rounds, rest as needed
If time:
4 x 250m ski/row for time
Rest ~60sec between each
Then, Cool Down


In the Gym Aug 2nd

POWER

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 30/30 sec DB Push Press/OH Hold

2 x 30/30sec squat/squat hold

Then:

Warm up to heavy-ish BB Jerk or Push Press

Then:

5 x 5 BB Jerk (or Push Press)

Rest 1-2 minutes between sets

During rest, complete 5x Box Jumps (go high if possible)

Then:

30-20-10 reps of each:

Pull Overs + Push ups

Then, if time:

Ab circuit :) 30sec flutter kicks + 30sec mtn climbers + 60sec sit ups + 60sec plank hold

3-4 rounds; rest 60sec between each round

Cool Down