Workouts

 
July 2019
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In the Gym June 14th

June 14
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 30/30sec DB PP / OH hold
2 x 30/30sec Air Squat/Squat hold
Then:
15x Whip Smash
10x Split Jump (each leg so 20 total)
30sec sprint ski/row/airdyne
90second rest
x 5 rounds
Then:
5x Pull Ups
8x Ball Slams
60sec OH Plate Hold
x 5 rounds, rest as needed
Then:
Cool Down


In the Gym June 5

June 5
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 KB Swings
Then:
Find height for Box Jumps (if no box jumps, athlete can do KB swings or step ups)
Then:
5x Box Jumps
8x Burpees
5 rounds, rest 1 minute between rounds
Then:
5x Pull Ups
10x Atomic Sit Ups (Or Leg Lowers if sit ups are not appropriate for athlete)
30sec each side Side Plank (can add hip lifts if appropriate)
5 rounds, rest as needed to maintain form
Then:
Cool Down


In the Gym April 19th

PE/SE (accumulation)
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 8 Body Rows on rings
2 x 10 Push Press (DBs/KBs)
Then:
10x Pull Ups
20x KB Head Cutters
30x Push Ups
40x Leg Lowers
50x Whip Smash (or Goblet Squats)
60x Sit Ups
10x Pull Ups
300sec plank hold (can break up as needed)
Then:
40-30-20-10 calories ladder on machine of choice
Rest about 1-2 minutes between each effort
Increase output as calories decrease
Then,
Cool down


In The Gym December 13th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 5 Squat Jump
2 x 10 KB Swings
Then
5x Ball Slam (heavy ish) + 10x Split Jumps (total reps; can be weighted)
10 rounds for time
time?
rest 5:00
Then
Ab Cluster
60 sec plank hold + 30 sec Flutter Kick + 60sec sit up + 30sec mountain climbers + 30sec side plank each side
60 sec rest
x 2 rounds
If time:
3 x 500m ski/row for tie; rest 2min between efforts
Then:
Cool Down, mobility work


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 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)