Workouts

 
December 2019
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In the Gym November 22nd

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 8 Goblet Squats – deep, hip opening, focus on posture
3 x 5 Squat jumps
Then:
Warm up to Back Squat bar + chains – heavy-ish see below
Then:
6 x 3 Isometric – Dynamic Back Squat with chains (depending on athlete, can use 15# bar + chains, 45# bar + chains, can also add weight on top of chains)
For each rep, 3 second pause @ 4 positions on the way down (top of squat, 1/3 depth, 2/3 depth, full depth)
Try to accelerate fast going up
Rest 60 sec between each set (can pair up and alternate w/partner)
Then:
8x RMM (light-ish weight)
Rest 60sec
6x RMM (heavier weight)
Rest 60sec
4x RMM (heavier weight)
Rest 60sec
2x RMM (heaviest weight)
Then, if time:
3 x 500m ski/row (go hard!) / rest 2 minutes between each
Then, cool down


In the Gym October 28th

PE/SE
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
then:
Then
First round:
5x RMM +
2:00 min row/ski or airdyne go hard – keep track of pace, maintain pace for all three rounds
2:00 rest between rounds
3 rounds
Then:
10x Back Squat +
2:00 min row/ski or airdyne go hard – keep track of pace, maintain pace for all three rounds
2:00 rest
then
5x Push up + 10sec rest x 10 rounds
Cool Down


In the Gym March 25th

PE/SE
10:00 warm up
individual work on mobility or stability or both
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
2 x 8 Push Press light weight
Then:
8x RMM @
+ 4x Box Jumps
6x RMM @
+ 6x Box Jumps
4x RMM @
+ 8x Box Jumps
2x RMM @
+ 10x Box Jumps
Increase weight on RMM as reps decrease
Rest as needed to maintain form
Then:
10/1 – 1/10 Ladder:
Body Row – (bar in squat rack)
Ring Dip
(10/1, 9/2, 8/3, etc..)
Then, if time:
Team 2000m ski erg – switch every 200m or go for it solo (;


In the Gym January 18th

STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 Deep Goblet Squat
2 x 5 SOTS Press
Then:
Work up to heavy-ish Dead lift
Then:
3x Dead lift
60sec OH plate hold
x 6
Then:
5x RMM
10x Weighted Lunge
x 5
Then
4x 250m interval 60sec rest between efforts
Then
Cool Down


In the Gym November 14th

POWER

10:00 Warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
3 x 6 goblet squat, deep and open up hips
2 x 10 kb swing
Then:
warm up to front squat weight reasonable for 5 reps
Then:
6x front squat, with 3 sec hold and quick acceleration out of the bottom of the squat
6x heavy push press
Rest 1- 2 minutes
5 rounds
Then:
60 seconds ski erg – go hard
5x RMM – go fast
90 sec rest
5 rounds
Then:
Cool down


In the Gym October 18th

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
3 x 8 Goblet Squats – deep, hip opening, hold at bottom, focus on posture!
Then:
Warm up to Front Squat weight for 5 reps
Then:
5 x 5 Front Squats
Pause at bottom of squat and find stability, then power up to standing
Alternate with partner, 1:1 Work:Rest (or about 1 minute between sets)
Then:
20x whipsmash
RMM until whip smash is complete (use lighter DBs 10 – 20# – so you can move relatively quickly)
5 rounds
Then:
8 to 1 Partner Pull Up Ladder (one partner rests while other partner does pull ups; alternating through ladder)
Then:
Cool Down


In the Gym September 17th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
30m Single Arm OH walking Lunge (per arm)
Then:
10x Weighted Walking Lunge (FC position)
5x RMM
5 Rounds, rest as needed
Then:
10-1 Pull Up Ladder
Between sets, complete
5x Anchored Leg Lowers (can add weight between feet if appropriate)
Then:
Cool Down


In the Gym June 29th

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 6 Goblet Squat – deep, pause at bottom for hip opening and postural stability
30m Tactical Lunge
Then:
Warm up to heavy Back Squat Step Up (BSSU)
Then:
6×3 BSSU per leg
Rest 1-2 minutes between sets;
During rest, complete 5x RMM (with DBs)
Then:
30sec Ring Support
10x Plate Halos each direction
60 sec OH Plate Hold same plate as Halo (go heavy people – note from CP) ((;
5 Rounds, rest as needed
Then:
Cool Down


In the Gym April 10th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2x 30/30sec DBPP/OH Hold
2x 30/30sec Squat/Squat hold
Then:
5x RMM + 20 Frog Hop+ 60 sec rest
3x RMM + 40 Frog Hop + 60 sec rest
2x RMM + 60 Frog Hiop + 60 sec rest
2-3 rounds, depending on group’s fitness
Then:
10-1 Pull Up Team Ladder (1:1 work:rest; alternate with partner)
If time:
One to One Work to Rest
40, 30, 20, 10 cal ladder at machine of choice, go hard
Cool Down


In the Gym January 26th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 8 Push Up
Then:
Teams!
P1 – 30m Bear Crawl
P2 – Continuous RMM until Bear Crawl is complete
Switch players
4 rounds
Then:
Teams!
2000m in 500m installments:
Each player does 500m hard ski or row.
Quick transition at 500m marks, until 2000m is reached, see who can complete event fastest.
Then:
Cool Down