Workouts

 
July 2019
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In the Gym July 22

July 22nd
STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 good mornings
3 x 3 Ass to Bench Single Leg Squats (per leg)
Then:
Work up to heavy SLSLDL BB or KB
Then
3x per side SLSLDL
6x Pull UP
5 rounds, Rest 1-2 minutes between rounds
Then:
15m Bear Crawl heavy
30 sec ring support
5 Rounds, rest as needed
If time:
2000m ski/row for time
Cool Down


In the Gym July 17

July 17th
STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Deep Goblet Squat
2 x 5 Squat Jumps
Then:
Find weight for step ups and cleans (same weight for both)
Then:
5x per leg Weighted Step Ups – hold Kbs or DBs at Front Rack position
5x Headcutter
5 Rounds, rest 60-90sec between rounds
Then:
6x Pull Over
Between each set of pull overs, complete 30x mountain climbers each leg
If time:
4x250m ski/row/bike; 1:1 work:rest (or about 1 minute rest between each)
Cool Down


In the gym July 15

July 15
STRENGTH
10:00 warm up
work on mobility/stability
2×8 shoulder openers
2 x 5 cuban press
3×5 wall squats
2 x 8 Goblet Squats
2 x 10 good morning
Then:
Back Squat – can partner up if athletes are using similar weight, plus it helps people get adequate rest.
Work up to weight then:
5x Back Squat
5x Body Row
5 Rounds, rest 1-2minutes between rounds
Then:
30-20-10 reps of each:
Ball Slam + Push Ups + Leg Lowers
Then, if time:
1000m ski/row for time
Cool Down


In the Gym July 12th

July 12
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
3 x 6 Goblet Squats
2 x 10 DBPP
Then:
10x Back Squats (@~50% 1RM)
500m ski/row for time (go hard!)
2-3 minute rest (depending on athlete)
3 rounds
Then:
30-20-10 reps of each -
Push Ups + KTE
Then:
4 x 60 sec static hold of choice / 60sec rest
Then:
Cool Down


In the Gym July 10th

July 10
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
30m OH Walking Lunge (forward/backward each arm)
Then:
30m Weighted Walking Lunge
10x Push Press
60x Mountain Climbers (total)
6 rounds, rest as needed
Then:
10/1 Alternating Ladder
Body Rows / Pull Overs
(10/1, 9/2, 8/3, 7/4…)
Then:
Cool Down


In the Gym July 5th

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
30m Tactical Lunge
2 x 10 DB PP
Then:
BB or KB Complex + sprints…
6x Dead Lift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Ups
90sec ski/row (go hard)
2 minute rest
x 4 rounds, increase weight on movements each round if possible
Then:
30sec sit ups + 60sec mountain climbers + 30sec flutter kicks + 30sec each side side plank hold + 60sec OH Plate hold
x 3, rest 60sec between rounds
Then:
Cool Down


In the Gym July 3rd

July 3
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 15 Air Squats
2 x 30m Tactical Lunge
Then:
30/30sec Air Squat / Squat Hold + 200m sprint ski/row
30/30sec DBPP / OH hold + 200m sprint ski/row
30/30sec push up / plank hold + 200m sprint ski/row
Rest 2 minutes
x 2-3 depending on group
Then:
10-1 / 1-10 Alternating Ladder
Pull Ups / Anchored Leg Lowers
(10/1, 9/2, 8/3, 7/4…)
Then:
Cool Down


In the Gym June 26th

June 26
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 30/30sec hard/easy at machine of choice to open up lungs and get things going :)
Then:
10x Goblet Squats
15x Whip Smash
10x each direction Plate Halos
x 5 rounds, rest as needed
Then:
30m Sled Push (moderately heavy)
8x Burpees
x 5 rounds, rest as needed
Then:
Cool Down


In the Gym June 24th

June 24
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 5 Squat Jumps
2 x 8 DBPP
Then:
Pick 5 different weights for KB swings and Ball Slams (increasing)
5x (10x KB Swings + 10x Ball Slams) – increase weight each set of 10 for each movement
Rest 2 minutes
Repeat
Then:
30-20-10 reps of each:
Pull Overs
Push Ups
Leg Lowers
If time:
8x 30/30sec hard/easy @ machine of choice
Then:
Cool Down


In the Gym June 21

June 21
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
3 x 8 Goblet Squats
3 x 5 Squat Jumps
Then:
10x Back Squats @__ / 10x Box Jumps @ 12”
8x Back Squats @ __ (increase weight) / 8x Box Jumps @ (increase height?)
5x Back Squats @ __ (increase weight) / 5x Box Jumps @ (increase height?)
Then 4 more rounds of 5x BSQ / 5x Box Jumps
Rest ~60sec between sets of 5
Then:
15m Weighted Walking Lunge
15m Flying Burpees
8x Body Row
6 Rounds, rest as needed
Then:
Cool Down