Workouts

 
April 2020
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In the Gym April 3rd

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 Tactical Lunge
2 x 10 Good Mornings
Then:
Find weight for Sled Push and KB swings
Then:
10x KB Swings + 15m Sled Push – heavy and fast
Rest 30-60sec
x 6 Rounds
Then:
10x (each direction) Bulgarian Bag Swings (or Plate Halos)
6x Pull Ups
60sec Mountain Climbers
x 5 Rounds
Then, if time:
6x 30/30sec hard/less hard @ machine of choice
Cool Down


In the Gym March 30th

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 5 Single leg ass-to-bench squat
2 x 5 Squat Jumps
Then:
Find height for Box Jumps (can do KB Swing if not jumping), and weight for walking lunges (shouldn’t be super heavy)
Then:
7x Box Jumps
30m Weighted Walking Lunge (moderate weight, hold at sides) with 5x Push Up at end of each 15m length – can do Push Ups on DBs for extra ROM is appropriate
60sec rest
x 5 rounds
Then:
6x (30sec hard / 90sec rest) at machine of choice – try to maintain pace for all efforts
Then:
8x KTE (or on floor, feet to hands or supine bird dog with exercise ball)
60sec FLR (or plank on floor)
x 4-5 Rounds, rest as needed
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 March 25th

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 5 Squat Jumps
2 x 5 Tuck Jumps
Then:
Warm up to Squat Clean (can use BB or KB)
Then:
5 x 5 Cleans, rest 60-90sec between sets
Then:
5x KB Bosu Press (or chest press on the bench)
10x Kayakers each side (or Standing Russian Twist, or Windshield wipers if more appropriate)
60sec OH Plate Hold
5 Rounds, rest as needed
Then:
3x 500m ski/row for time; rest 2min between each
Cool Down


In the Gym March 20th

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
2×30/30sec squat/squat hold (no weight)
2×30/30sec hard/easy at machine of choice to open up lungs
Then:
6 – 1 Split Squat Ladder (per leg; increase weight each round)
After each rung: 15m Flying Burpees
Then:
5x (1min all out / 2min full rest) – try to maintain pace for every effort
Then:
5x Body Rows (can do with feet elevated or single arm if appropriate) + 5x Windshield Wipers (each side) + 30sec Ring Support
4 Rounds
Cool Down


In the Gym March 18th

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
3 x 6 Goblet Squats – deep, focus on posture and hip opening
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
Then:
Front Squat / Box Jump Complex -
10x FS / 10x Box Jump
8x FS / 8x Box Jump
5x FS / 5x Box Jump
Then 4 more rounds of (3x F Sq / 3x Box Jump)
Weight can be increased as reps decrease as well as height of box if appropriate
Rest 1-2 minutes between each round (longer for the 3/3s)
Then:
Max Pull Ups in 60sec (use appropriate assistance so athletes can get at least 5-10 done in a minute)
12x Med Ball Sit Throws
4 rounds, rest some between rounds
Then:
60sec Mountain Climbers – do one push up every 15 seconds
Rest 60sec
x 3
Cool Down


In the Gym March 13th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3×5 wall squats
2 x 5 push up
Then
Work up to heavy chest press/bench press weight, make sure athlete gets a spot as necessary.
Can be bench or bosu
5x Chest press
10x Ball Slam
x 5
then:
60 sec FLR
60 sec Weighted Wall Sit
60 sec Frog Hop
60 sec rest
x 3
Cool down with
8x 30/30 machine of choice.


In the Gym March 11th

March 11th
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 3 Maxercist row
Then:
5x RDL
5x pull up (can be weighted)
x 5
Then:
10x KB Swing
10x Burpee
x 5
If time:
30 sec mtn climber + 30 sec sit up
30 sec rest
x 3
Cool Down


In the Gym March 6th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3×5 wall squats
3 x 6 goblet squats deep, hold and stretch
Then:
Work up in weight for Front Squat, if big group have one team to FS while the other does Split squat and switch
then
5x 5 Front Squat rest 1 – 2 minutes between sets
then
5 x 5 Split Squat, KB in Front Rack or single DB at chest
rest 1 – 2 minutes between sets
Then:
60 sec heavy floor press (one per 10 sec, hold locked out the rest of the time +
6x Pull Over +
10x each direction Bulgarian Bag Swing (or Halo)
x 5
Cool Down


In the Gym March 2nd

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
Then:
Back Squat warm up to weight
then:
5x Back Squat
10x Sit up
rest some
x 5
Then:
5x Pull Over
8x Chest Press
10x Spilt Jump
x 5
Then
4x 250m interval 60sec rest
Cool Down