Workouts

 
August 2020
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In the Gym July 20th

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 30m Tactical Lunge
2 x 5 Squat Jumps
Then:
Partners:
P1: 30m Sled Push
P2: Whipsmash until sled push is complete
Switch
x 4 rounds (if group is large, can have 3 people cycle through just add a rest for one of the stations)
Then:
5x Pull Ups
10x Burpees
15x Air Squats
5 Rounds, rest as needed
Then, if time:
2000m ski/row for time
Then:
Cool Down


In the Gym June 22

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
30m Tactical Lunge x2
2 x 5 Squat Jumps
(If group is big, split up into two teams)
Then: (team 1)
8x KB Swings
15m Sled Push (heavy and fast)
30sec rest
x 6 rounds (can alternate sled push with partner)
Then: (team 2)
10x Body Rows
30second Ring Support
5x each side Floor Wipers (or WW if more appropriate for athlete)
5 rounds
(switch teams)
Then:
Cool Down


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 July 8

July 8
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 30m Tactical Lunge
2 x 5 Squat Jumps
Then:
Partners:
P1: 30m Sled Push
P2: Whipsmash until sled push is complete
Switch
x 4 rounds (if group is large, can have 3 people cycle through just add a rest for one of the stations)
Then:
5x Pull Ups
10x Burpees
15x Air Squats
5 Rounds, rest as needed
Then, if time:
2000m ski/row for time
Then:
Cool Down


In the Gym February 27th

POWER
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 30m Tactical Lunge
Then
15m sled push – heavy and fast!
8x KB swing
6x Push Ups (can be clapping, or on rings, for added difficulty)
60 sec rest
5 rounds
Then:
10x KTE
30sec Ring Support
5 Rounds, rest as needed
Then:
Finish with 10x 20/10 work/rest on machine of choice.
(20sec hard effort followed by 10sec very light movement; try to maintain “hard” pace throughout)
Cool Down Mobility work


In the Gym November 6th

POWER

10:00 Warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
2 x 6 goblet squat
2 x 5 squat jumps
Then:
6x Goblet Squats heavy
15m Sled Push FAST
6 rounds, rest 1 minute between rounds
Then:
5x Pull Ups
10x Deck Squats
5 rounds, limited rest
Then, if time:
3 x 500m ski/row for time
rest 2minutes between each effort
Then
Cool Down


In the Gym October 8th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
3 x 8 Goblet Squats, deep, focus on posture and hip opening
30m Tactical lunge
Then:
Warm up to Dead Stop Back Squat (not too heavy, see below)
Then:
5 x 5 Dead Stop Back Squats (dead stop to arms or safety)
Alternate with partner, rest at least 1 minute between sets
Then:
15m Standing Sled Pull
15m Sled Push (same weight as sled pull – can be fast)
10x Split Jumps per leg (no weight; focus on speed and power while maintaining form of course)
5 Rounds, rest as needed
If time:
1000m ski/row for time
Then, Cool Down


In the Gym April 19th

Power Endurance

Warm up 10:00 C2
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 10 goblet squats
2 x 10 DB PP 2 @ 15/20#
20x wall ball at 10#
20x ball slam @ 15#
Then:
KB Complex
6 reps of each movement:
Suitcase Deadlift, BO Row, Ground Clean, Front Squat, Push Press, Push Ups hands on Kbs
2 Full Rounds
Then:
15m Heavy Sled Push Sled +
8x RMM
3 Rounds for time
Then:
Cool Down


In the Gym July 17th

Power Endurance

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats

Then:
30 Step up 2 @ 20/25#KB in front rack + 250m Row (all out)
rest 2:00
3 rounds
Then:
8 x Sled Push/Sled Drag + (2 @ 45# plates for Frank/1 @ 45# for Kelly) +
40x Whip smash
rest 2:00
3 Rounds

Cool Down

Athletes: Sari, Chad, Kirk

17july2017


In the Gym May 3rd

Power Endurance
10:00 warm up C2, add 30/30 (hard/easy) for last 5:00
2 x 8 shoulder openers
2 x 8 xsym Y’s and Flys
2 x 5 cuban press
3 x 5 wall squats
Then:
250m Row or Ski + 30 Step up 2 @ 10 – 15#KB in front rack + 1:00 rest
3 rounds
Then:
4 x (15m) Sled Push + (15m) Sled Drag (plus 45# plate) + 20x Whip smash + Rest 2:00
3 rounds
Then:
If time finish with 300sec FLR

03may2017