Workouts

 
October 2020
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In the Gym September 21

Power
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 30m Tactical Lunge
2 x 15 Air Squats
Then:
Athletes can do step ups fast if split jumps are no go
Set up to do split jumps and sprints outside; OR, if wx is bad have them do 20sec sprint on ski/row/airdyne, sprint should be all out
10x Split Jumps (total so 5 per leg) + 25m sprint
20x split jumps + 25m sprint
30x split jumps + 25m sprint
Then rest 2 minutes
2 – 3 rounds through, depending on group
Then:
10 – 1 Ladder (decreasing for each)
Ball Slams + Push Press
(10/10, 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1)
Rest as needed to maintain form
If time:
3 x 60-90sec Plank or FLR hold (with 1:1 Work:Rest)
Cool Down


In the Gym March 13th

POWER
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 5 squat jumps
30m OH Walking Lunge (forward/backward each arm)
Then:
8x Head Cutters
5x Split Jumps per leg (or sled push if jumping a no go)
6 Rounds, rest ~1min between rounds
Then:
8x Body Rows
5x Floor Press
5x Floor Wipers (each direction) – either with weight locked out over chest, or hands on floor
5 Rounds, rest as needed
Then:
60sec Ring Support / 60sec Rest
x3
Cool Down


In the Gym March 8th

POWER
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m OH Walking Lunge (forward/backward each arm)
2 x 10 KB swings
Then:
8x Ball Slam
5x Split Jumps per leg (can be weighted)
5 rounds, rest 1 min between rounds
Then:
15m Standing Sled Pull
30sec sprint (hard!) at machine of choice
60sec OH Plate Hold
90sec rest
x 5
Then – cool down with mobility work


In the Gym January 4th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU.
Then
6 x 2 TGU per side
Between sets, complete 30-60sec Ring Support hold
Then:
10x Split jump (weighted if appropriate)
5x KB Swing
x 5
Then:
8 – 1 Pull Up Ladder
Then:
Cool Down


In the Gym Jan 3rd – CP’s Bday!

In the tradition…Bday workout fun for Carolyn’s big 5-0!!!

10:00 Warm up ski/row/bike
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
30m OH walking lunge
2 x 5 squat jumps
then:
25x pull ups (CP unassisted)
25x KTE (CP rings)
complete all pull ups before moving on the KTE
then:
10 rounds for time…
5x flying burpees
5x split jumps (per leg)
5x push press (CP 2@20#DBs)
then:
25x body rows (CP heels on bench)
25x anchored leg lowers (CP with 8# at feet)
then:
3 x 50cal efforts (go hard!) on machine of choice
(CP ski, row, air dyne)
1:1 work:rest (go hard, rest as long as the previous effort takes)
then:
cool down 🙂

Happy Birthday Carolyn!!!!


In the Gym November 20th

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 5 squat jumps
2 x 5 tuck jumps
then
10x split jumps (total) weighted if appropriate
10x kb spike swings
60 sec rest
5 rounds
then –
10x Ball Slam
60 sec mountain climber
5 rounds, rest 60sec between rounds
then –
gym sprint triathlon 😉
250m row
250m ski
60 sec flying burpees
No rest between events except to switch machines
After completing one full round, rest 3 minutes, and then repeat 🙂
then –
cool down


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