Workouts

 
July 2019
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In the Gym June 10th

June 10
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 5 Squat Jumps
2 x 5 Tuck Jumps
Then:
5x Box Jumps @ 18”
5x Box Jumps @24”
5x Box Jumps @30”
4 rounds, rest 30-60sec between rounds
(adjust heights as needed for athletes)
Then:
15m Weighted Walking Lunges
8x Push Ups (clapping?)
10x Anchored Leg Lowers/Lifts
5 Rounds, rest as needed
If time:
4 x 250m ski/row (go hard!)
60sec rest between each
Then:
Cool Down


In the Gym May 08

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 10 good mornings
30m Tactical Lunge
Then:
Warm up to SLSLDL heavy (BB or KB)
Then:
6×3 per leg SLSLDL
Rest 2minutes between sets
During rest, complete 5x Ring or regular Dip can be assisted
Then:
15m Heavy sled plank pull
60 OH Plate Hold
60m Farmers Carry
4-5 Rounds, rest as needed
Then, if time:
8×30/30sec hateful eight
Cool Down


In the Gym April 29th

STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2x30m Tactical Lunge
Then:
Warm up to Heavy Split Squat – can hold weight at chest or at sides in Farmers Carry
Then:
3x Split Squat per Leg
5x Body Rows (feet on bench if appropriate, can also be single arm if appropriate)
5 Rounds, rest 60sec between rounds
Then:
10 to 1 / 1 to 10 Alternating Ladder
KB Swings / Burpees
If possible, increase weight on KB Swings as reps decrease
Then, if time:
3x500m ski/row; rest 2minutes between each
Cool Down