Workouts

 
November 2018
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In the Gym October 31st

POWER

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
30m tactical lunge
2 x 5 squat jumps
2 x 5 tuck jumps
Then: (athletes can do step ups fast if split jumps are no go)
10x Split Jumps (total, so 5 per leg) + 25m sprint (can be running outside, OR, a 20sec sprint on machine of choice; sprint should be all out)
20x split jumps + 25m sprint
30x split jumps + 25m sprint
then rest 2 minutes
3 rounds through
Then:
10x burpees
10x ball slams
60sec OH Plate Hold
5 rounds rest 90seconds between rounds
Then:
Cool Down, extra mobility work


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 August 22nd

Power Endurance

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
2×30/30sec hard/easy @ machine of choice to get things moving…
Then:
5x per leg Split Jumps (Weighted if appropriate)
right into 30m Front Rack Carry (heavier weights) – watch posture!
then 30m Farmer’s Carry,
30 second rest
x 6 rounds
Then:
30-20-10 reps of each
Pull Ups (or Body Rows)
Deck Squats
Then, Cool Down


In the Gym August 14th

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
2 x 30m Tactical Lunge
2 x 5 SOTS with PVC
Then:
10 x Pull Ups
20 x Leg Lowers/Lifts
30 x Split Jumps (per leg)
40 x Push Ups
50 x KB Clean and Press
60 x Sit Ups
3 minute plank hold or FLR (total time)
10 x Pull Ups
Then:
2000m ski/row for time
Cool Down


In the Gym July 31st

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 10 Good Mornings

30m OH Walking Lunge (forward/backward each arm)

2 x 30/30sec hard/easy @machine of choice to open up lungs

Then:

10 x KB Swings

5 x per leg Split Jumps (with weight if appropriate)

5 rounds limited rest

Then:

5 x Pull Ups

10 x Anchored Leg Lowers

5 Rounds, rest as needed

If time:

40 -30-20-10 calories @ machine of choice

1:1 Work: Rest

Cool Down


In the Gym January 8th

Power

10:00 warm up + mobility work
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 squat jump
2 x 5 tuck jump
Then:
10x Heavy Goblet Squat
10x Weighted Split Jump – 5 per leg
15m HEAVY Standing Sled pull
Rest as needed
6 rounds
Then:
30 sec sprint /1:00 rest – these are ALL OUT efforts, match pace for all efforts
x 8 rounds
Cool Down, mobility


In the Gym December 26th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 Ass to Bench Single leg squat
2 x 10 Good Morning
Then:
work up to Heavyish Deadlift
Then:
5x Deadlift + 60 sec rest between rounds
x 5 rounds
Then:
30m Bearcrawl
10x Halo each direction
x 4 rounds
Then:
If time:
One Burpee + Two split jumps
10 rounds
Cool Down


In the Gym May 9th

Strength and Power Endurance

10:00 Warm Up Ski/Row/Airdyne
2 × 8 Shoulder Openers
2 x 5 Cuban Press
Extra work on mobility
3 × 5 Wall Squats
30m OH walking lunge, forward and backward one hand up, then switch
Then:
Work up to a heavy TGU
Then:
6 x 2 TGU per side
Between Sets, do 30-60 sec Ring Support Hold
Then:
10x Weighted split jump
10x KB Swing
x 5 Rounds, minimal rest
Then:
10 – 1 Pull Up Ladder
Then:
Cool Down

09may2017


In the Gym November 29th

Power + Supplemental

Warm up 10:00 C2/AD
Shoulder openers 2 x 8
Cuban press 3 x 5
Wall squats 3 x 5
Squat jumps 3 x 5
Single Leg OTB Squat 3 x 3 per leg
Then -
10 split jumps + 30 sec sprint
+ 20 split jumps + 30 sec sprint
+ 30 split jumps + 30 sec sprint
90 sec rest
x 3 rounds
Then –
30 – 20 – 10 reps of each:
Floor Press + Leg Lowers (lock out weight above chest) + Push Press; can use Kbs or DBs or BB

Athletes: Chris, Lara, Susan

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In the Gym October 25th

Power Endurance

10:00 warm up row/ski/airdyne
3 × 5 wall squats
2 × 10 goblet squats
2 × 10 shoulder openers
3 × 5 OHS + SOTS combo
3 × 10 DB PP
Then
5 x 3 Front Squats, increase weight each set
Then
20x pull up + 50 cal AD/Ski/Row +
50x goblet squats + 40 cal AD +
40x push ups rings + 30 cal AD +
60x split jumps (30 per leg) + 20 cal AD +
20x windshield wiper + 20 cal AD +
20x KB clean & press + 10 cal AD +
60 sec handstand hold + 20x pull up

Cool Down

Athletes: Brion, Blase, Macky, Jim

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