Workouts

 
October 2020
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In the Gym October 12th

Power
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
30m Single Arm OH Walking Lunge (forward/backward one arm then switch)
2×30/30sec hard/easy at machine of choice get lungs opened up
Then:
30m Weighted Walking Lunge (at front rack or farmer’s carry; fairly heavy)
30sec sprint (hard!) at machine of choice
60sec Rest
x 5 Rounds
Then:
30sec Side Plank each side
8x Body Row
12x Single arm weighted sit up (6 each side)
5 Rounds, rest as needed
Then:
Cool Down


In the Gym September 4th

STRENGTH
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 5 Push Ups
Then:
Find weight for step ups (heavy-ish)
Then:
5x per side Steps Ups, slow and strict, really focusing on form
5x Body Rows (can be single arm 3 per side if appropriate)
60 sec plank or FLR, lift one leg for 30 secs then switching lifted leg if appropriate for athlete.
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
Box Jumps
Then
Cool down


In the Gym July 29th

STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Deep Goblet Squat
2 x 5 Squat Jumps
Then:
Find weight for step ups and cleans (same weight for both)
Then:
5x per leg Weighted Step Ups – hold Kbs or DBs at Front Rack position
5x Headcutter
5 Rounds, rest 60-90sec between rounds
Then:
6x Pull Over
Between each set of pull overs, complete 30x mountain climbers each leg
If time:
4x250m ski/row/bike; 1:1 work:rest (or about 1 minute rest between each)
Cool Down


In the Gym May 6th

STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2x30m Tactical Lunge
Then:
Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack
Then:
5x Step Ups heavy
5x KB Swing (heavy if appropriate)
5 Rounds, depending on group’s fitness
Rest about a minute between rounds (Can have pairs of athletes share boxes and alternate movements)
Then:
5x Pull Ups
5x Strict Press If appropriate for athlete
8x Anchored Leg Lowers (add weight at feet if appropriate)
5 rounds, rest as needed
Then, if time:
1000m ski/row for time, or 100 cal airdyne
Cool Down


In the Gym January 15th

PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 8 KB Swings
3 x 3 per side single leg ass-to-bench squat
Then:
5x per side Weighted Step Ups
10x Ball Slam
5x Dips (rings or bar)
5 rounds, rest as needed
Then:
5x Body Row
5x Floor Press
5x Windshield Wipers per side – lock weight out over chest if appropriate
5-7 rounds (depending on group), rest as necessary
If time:
8x 30/30sec hard/east pace @ machine of choice
Cool Down


In the Gym September 25th

Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2x30m Tactical Lunge  2×10 KB Swings Then: Warm up to KB Cleans and Step Ups – should be same weight for both movements Then: 5x KB Cleans  5x Front Rack Step Ups (same […]


In the Gym May 13th

May 13th
STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility and stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
30m OH Walking Lunge
Then:
Warm up to Weighted Step Ups – weight at Front Rack or Farmers Carry
Then:
5x per leg Weighted Step ups
8x KTE (knees to chest or stability ball pass on floor)
5x Body Row
5 Rounds, rest as necessary
Then:
5x Burpee + 5x Box jump + 5x Split Jump
x 5 minimal rest
Then:
60 sec plank, one push up every 10 secs during plank rest 60 sec
3 rounds
Then,
Cool Down


In the Gym April 24th

STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on Mobility/Stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2x30m Tactical Lunge
Then:
Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack
Then:
5x Step Ups heavy
5x KB Swing (heavy if appropriate)
5 Rounds, depending on group’s fitness
Rest about a minute between rounds (Can have pairs of athletes share boxes and alternate movements)
Then:
5x Pull Ups
5x Strict Press If appropriate for athlete
8x Anchored Leg Lowers (add weight at feet if appropriate)
5 rounds, rest as needed
Then, if time:
1000m ski/row for time, or 100 cal airdyne
Cool Down


In the Gym March 27

PE/SE
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 5 per side KB Press and Stretch
Then:
60sec Step Ups – with or without weight (weight can be at FR or FC)
200m sprint @ Machine of choice
60sec Wall Sit Hold – med ball on lap keep thighs parallel to floor 🙂
60sec rest
6 rounds
Then:
15m Plank Sled (or KB) Pull
8x Push Up
8x Leg Lowers
5 rounds, rest as needed to maintain form
If extra time:
Extra core work of choice / ab-pocolypse 😉


In the Gym January 25th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3 × 5 wall squats
30m OH walking lunge
Then:
Warm up to weight for Step Up (can hold weight at chest or at sides)
5x Step Up
5x Pull Over
x 5 rounds, rest as needed
Then:
5x BO Row + 10x each direction Bulgarian Bag Swing (or Halo) + 60 sec FLR
x 5 rounds, rest as needed
Then:
6x (20 sec interval + 60 sec rest)
Machine of choice
Then:
Cool Down