Workouts

 
January 2019
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In the Gym January 16th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m tactical lunge
Then:
Work up in weight to heavy step up, focus on a pause before stepping much like the BSSU
Then:
3x Step up per leg
5x Deck Squat
x 6 rounds
Then:
5x Pull Over
8x Chest Press (bench or bosu, DBs or KBs)
10x Sit up
x 5
Then
Cool Down


In the Gym January 7th

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 step up
Then:
5x Step up per leg
10x GHD Sit Up, or weighted sit up if larger group
60 sec FLR (lift one leg for 30 sec then switch)
x 5, rest as needed
Then:
5x Floor Press
5x Floor Wiper – lock weight out over chest if appropriate
x 5, rest as needed
Then:
Cool Down


In the Gym December 21

PE/SE

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
30m tactical lunge
2 x 5 squat jumps
Then:
6:00 30sec work /30sec rest step ups weighted – don’t put weight down
2:00 total rest
6:00 30sec work /30sec rest head cutters – don’t put weight down
2:00 total rest
6:00 30sec work /30sec rest burpees (hold plank for rest is you’re tough) ( ;
2:00 total rest
6:00 30/30sec hard/easy @ machine of choice
2:00 cool down
Then
300sec plank hold (hands on rings, feet elevated, etc to make it harder if appropriate)
Then:
Cool down, stretch


In the Gym December 15th

PE/SE

10:00 warm up ski/row
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 8 goblet squats
2 x 30m tactical lunge
Then:
find weight for step ups (weight at FR)
Then:
5 per side weighted step ups – hold weight at FR
30m heavy sled pull
5 rounds, rest as needed
Then:
P1: 60sec FLR
P2: 60sec Bulgarian Bag Swings (or Plate Halos or just OH hold) – switch directions every 5 rotations
switch
rest 60sec
5 rounds
Then:
Finish with 1000m event for time or 100 cal on Airdyne
Cool Down


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 June 27th

Power Endurance

10:00 warm up ski/row/bike
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 x 8 goblet squats
2 x 5 OHS + SOTS combo
Then:
2 x 8 DB PP
2 x 10 wall ball
2 x 5 per leg split jumps
Then:
2:00 Step Ups holding KBs in Farmer’s Carry
2:00 KB Clean and Press (same weight)
40 cal Airdyne
2:00 rest
4 rounds
Then:
Pull Ups + OHS + Atomic Sit Ups
30 – 20 – 10
Then:
Cool Down


In the Gym June 15th

STRENGTH

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility/stability
3 x 5 Wall squat
30m Single Arm OH Walking Lunge (per arm)
Then:
Warm up to Weighted Step Ups – weight at Front Rack or Farmers Carry
Then:
5x (per leg) Weighted Step ups
8x KTE
6 Rounds, rest ~60sec between rounds
Then:
10x Burpee/Box Jumps – Do a burpee, then the jump portion of the burpee turns into a box jump
60 OH plate hold
60 sec rest
5 rounds

Then, Cool Down


In The Gym May 14th

May 14
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 6 goblet squat
2 x 20 kb swing
then
7:00 30/30 Burpees
2:00 rest
7:00 30/30 Step ups 18/20″ box 2 @ 26# KB
2:00 rest
7:00 30/30 F Squat 50% BW
2:00 rest
7:00 30/30 Airdyne, row, ski
cool down 10min
then
300 sec FLR (Rings/toes on box)
Cool Down


In The Gym, April 24th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – Over Head
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 10 Push Press

Then:
Warm up to KB Clean and step ups (step ups may dictate the weight), find height for step ups.

Then:
5x KB Clean +
5x Step Ups per leg (use same weight as cleans, hold at Front Rack or Farmers Carry athlete’s choice)
6 Rounds, Rest as necessary

Then:
10 to 1 Ladder of each:
Ball Slam +
Pull Ups
(10/10, 9/9, 8/8, 7/7…)
Rest as needed

Cool Down


In the Gym March 5th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
2 x 5 SOTS Press
30m Tactical Lunge
Then:
Find weight for heavy step up, farmers carry or front rack athlete’s choice; also find weight/warm up to oh press
5x Step Up per leg
5x Strict OH Press (heavy-ish) – can be single arm if athlete lacks mobility
x 5
Then:
5x Dips + 5x Body Row + 60sec Plank Hold
x 5
Then:
If time the Hateful 8x 30/30
Cool Down