Workouts

 
December 2019
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In the Gym December 6th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats – deep, hip opening, focus on posture
2 x 30m Tactical Lunge
Then:
Warm up to TGU 3 per side (heavy-ish)
Then:
6 x 3 per side TGU
Rest 90sec between sets
During rest, complete 5x Strict Push Ups – can be ring push ups or archers (3 per side) if appropriate
Then:
10x Anchored Leg Lowers
15m Standing Sled Pull (should be heavy)
5 Rounds, rest as needed
If time:
8×30/30 “hateful eight”
Cool Down


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 Aug 2

Aug 2nd
STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Over Head walking lunge
3 x 3 TGU
Then:
Warm up to heavyishDeadlift
Then
5x Deadlift
5x Pull Up
x 5 rest as necessary
Then:
10-1 / 1-10 Burpees / Ball Slam Alternating Ladder
Then, if time:
6×30/30sec hard/less hard @ machine of choice
Cool Down