Workouts

 
November 2019
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In the Gym October 30th

PE/SE
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2x 30/30 DB PP (push and hold)
2x 30/30 Squat (squat and hold)
then:
10x Pull up+
20x HeadCutter +
30x box jump +
40x Proper Push ups +
50x Deck Squat (Wall Ball if more appropriate for athlete) +
60x Ball Slams +
10x Pull ups
Then:
Finish with a 1000m effort for time.
Cool Down.


In the Gym October 23rd

PE/SE
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2 x 10 good morning
then:
Pull-up +
Deadlift @ 30 – 50% of 1RM (light – warm up weight) +
Box Jump (Step up if jump not ok or push sled)
10-9-8-7-6-5-4-3-2-1 reps of each
rest 5:00 – put toys away.
Then
Ball Slam + Push Press (or push up if overhead is not ok)
30 – 20 – 10 reps of each
If time:
Cool down with hateful 8


In the Gym October 16th

PE/SE
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
Then:
6 way BB Complex (can be done with Kbs or DBs which ever is more appropriate for athlete)
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Up
to NOT put the bar down.
three rounds increase weight reach round
Then:
Team 2000m Ski – must be ski, if more than 4 people have others do next bit.
Each player goes for 200m then they QUICKLY switch, until 2000m is accomplished (5 sprints per player)
rest 4:00
Then:
Team
20x Sit Up Med Ball Throw
30m Bear Crawl
x 3
Then: Teams can switch stations if more than 4 people in training session
Cool Down


In the Gym October 14th

PE/SE
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
4 x 30/30 machine of choice to open up the lungs a bit
Then:
Then:
10x Ball Slam + 5x Pull Up x
10 rounds – reduce rounds for the less fit
Then:
10x Halo + 5x RMM x
6 rounds
Then
5 x 500m Row or 40 cal air dyne 2:00min rest between rounds
Cool Down


In the Gym April 5th

PE/SE
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m OH walking Lunge – forward backward one arm then switch sides
Then:
5 to 1 (per side) TGU Ladder
between “rungs”, do 15m standing sled (or KB) pull
(so 6 TGU per side + 15m sled pull, 5x TGU per side + 15m sled pull, etc…)
Can increase weight on TGU as reps decrease
Then:
20-15-10 reps each:
Pull Over
Burpee
Calories on machine of choice
Then:
Cool Down


In the Gym March 25th

PE/SE
10:00 warm up
individual work on mobility or stability or both
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
2 x 8 Push Press light weight
Then:
8x RMM @
+ 4x Box Jumps
6x RMM @
+ 6x Box Jumps
4x RMM @
+ 8x Box Jumps
2x RMM @
+ 10x Box Jumps
Increase weight on RMM as reps decrease
Rest as needed to maintain form
Then:
10/1 – 1/10 Ladder:
Body Row – (bar in squat rack)
Ring Dip
(10/1, 9/2, 8/3, etc..)
Then, if time:
Team 2000m ski erg – switch every 200m or go for it solo (;


In the Gym December 28th

PE/SE

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
squat jumps 3 x 5
tuck jumps 3x 5
Then:
10x Front Squat (or Goblet Squat)
10x Box Jumps
5x each weight heavy/light med ball sit throws (one person throws, other person catches; then switch; so 10 throws per person total alternating heavy/light)
5 Rounds, rest as needed
Then:
5x Push Ups + 60m Farmer’s Carry + 60sec OH Plate Hold
5 Rounds, rest as needed
If time:
5x200m ski/row (hard) + 60sec rest between each
Then
Cool Down


In the Gym December 26th

PE/SE

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 8 good mornings
30m OH walking lunge (forward/backward each side)
Then:
5x per side TGU + 10x Pull Ups (or Body Rows) + 500m ski/row for time
4x per side TGU + 8x Pull Ups + 400m ski/row for time
3x per side TGU + 6x Pull Ups + 300m ski/row for time
2x per side TGU + 4x Pull Ups + 200m ski/row for time
1x per side TGU + 2x Pull Ups + 100m ski/row for time
Increase weight on TGU as reps decrease
Can add weight to pull ups if appropriate
Rest as needed
Then:
Cool Down


In the Gym December 19th

PE/SE

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 6 goblet squat
2 x 10 sit ups
2 x 10 push press
Then:
10 – 1 KB Swing Ladder;
increase weight as reps decrease if appropriate
between each rung, do 3x dead hang strict pull ups,
Then:
10 to 1 Push Up Ladder
between each rung of push ups, do 15m bear crawl
Then:
8x 30/30sec hard/less hard @ machine of choice (hateful eight)
Then:
Cool down, stretch, work on mobility


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