Workouts

 
September 2018
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In the Gym August 16th

Power 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
3 x 5 SOTS with PVC
2 x 6 goblet squats
2 x 5 Squat Jumps
Then:
10 x Goblet Squats (watch posture!)
500m Ski/Row for time
2 minute rest
x 3 rounds
Then:
10 x Push Press (heavy)
500m Row/Ski for time
2 minute rest
x 3 rounds
Then-
300 sec Plank
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


In the Gym July 26th

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 SOTS with PVC
2 x 5 squat jumps
Then:
Warm up to heavy-ish Clean (Barbell or KB)
Then:
5 x 5 Clean
Rest about 1 minute between sets; can share bars / weights between athletes (work/rest)
Hyper focus on form
Then:
10 x each direction Bulgarian Bag Swings (or Plate Halos)
150m sprint ski/row for time
60 sec Wall Sit Hold (Med Ball on Lap)
60 sec rest
5 rounds
Cool Down


In the Gym July 19th

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
30 x Tactical Lunge
Then:
Warm up to Romanian DeadLift
Then:
5x RDL Heavy
5x Pull Overs, heavy
5 Rounds, rest some between/during rounds
Then:
10x Med Ball Sit Toss
60 sec Plank/Push up, one push up every 10 secs during plank.
5 Rounds
If time:
hateful eight 8 x 30/30 sec
Cool Down


In the Gym July 3rd

Strength + Power Endurance

10min warm up row or air dyne
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall Squats
2 x 20 Lunge (10m forward, 10m backward)
3 x 10 Goblet Squat
Then:
Dynamic-Isometric Back Squat with 5 sec pause in each position, 4 stops
1 set @ Bar x 6 reps
1 set @ Bar + chain x 6 reps
2 sets @ Bar + 2 x chain (2x)3 reps
Then:
2 x 10 Back Squat
5 x Back Squat
Then:
Back squat set:
4x
6x
8x
Four rounds, rest 3 min between sets
Finish with:
intervals of each of the below: 20 sec work / 10 sec rest
Pull Ups
Squats
KTE
Push ups
8 rounds each (4:00)


In The Gym May 25th

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility – hips and overhead especially
3 x 5 Wall squat
3 x 6 Goblet Squat – pause at bottom work on hip opening and posture
Then:
Warm up to Heavy Front Squat
Then:
5 x Front Squat Heavy
10 x Plate Halo each direction (Or bulgarian bag swing)
Rest 60 secs
x 5 Rounds
Then:
30 secs sit up
30 secs mtn climber
30 sec ring support
30 sec whip smash
30 sec rest
4 Rounds
Then:
8x 30/30sec hard/less hard “Hateful Eight”, at machine of choice
Cool Down


In the Gym November 6th

Nov 6
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)
5 x 3 Jerk or Push press athlete’s choice BB/KB/DB
Then:
5x Jerk /PP
7x Box Jump
5 rounds
Then:
warm up to heavy weighted Lunge
6 x 15m weighted lunge
60 sec ring support between sets of lunging.
Then:
If time
8x 30/30 (the Hateful Eight)
Cool Down


In the Gym November 3rd

November 3rd
Power
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
Mobility Work
3 x 5 wall squat
2 x 5 Squat Jump
Then:
KB Swing + Floor Press BB or DB
The swing should be as heavy as the athlete can stabilize and chest press heavy as well, same weight through the progression.
10/1, 9/2, 8/3…
Then:
10x Bulgarian Bag Swing (or Halo) each direction
10x Deck Squat
x 5
Finish with:
10x 30/30 Machine of choice
Cool Down


In the Gym October 31st

Power
October 31
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2 x 10 KB Swing
Then:
Work up to heavy Power Clean, if not yet ready for BB clean athlete can do a heavy KB clean
Then:
8x Power Clean
10x KTE
rest as necessary
5 rounds
Then:
8x Pull Up
8x Burpee
x 7 rounds limited rest
Then:
6x30sec/30sec mtn climber plank
Cool Down


In the Gym October 28th

October 28th
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 3 slsldl with KB for warm up
Then:
10x weighted walking lunge 5 per leg, heavy – weight in farmers carry, DBs or Kbs
10x Body Row can be both arms or 5x per arm single arm – rings or bar in squat rack, hip height. Black rings (FST) can be set up on rack for additional station for body row.
x 6 rounds
Then:
10x Push Up/Ring Push up or Archer – athletes choice
60sec OH Hold (plate or BB)
x 5 rounds
If time 4 x 250m sprint machine if choice, or 25 cal air dyne 1:1 work rest
Cool Down