Workouts

 
November 2020
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In the Gym November 13th

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 Reverse Fly
Then:
5x per leg Weighted Step Up – Front Rack focus on posture
15m Heavy Bear Crawl
Rest 60sec
x5 (athletes can pair up and alternate step ups / bear crawl if class is large)
Then:
10-1 Ladder KB Swing + 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, can increase weight on KB swings as reps decrease.
Then:
Cool Down


In the Gym November 11th

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 ~75% 1RM Back Squat Then: 5 x 5 Back Squat Rest 90sec between […]


In the Gym October 19th

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 5 Squat Jumps 2 x 8 Push Press Then: Warm up to Clean and Press (same weight for both) – can be with BB, 2xKBs, or single KB (so basically a […]


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 August 31st

STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30 OH walking lunge – forward and backward then switch arms.
Then:
5x TGU (per side) + 5x Body Row
4x TGU + 5x Body Row
3x TGU + 5x Body Row
2x TGU + 5x Body Row
1x TGU + 5x Body Row
Increase weight for TGU as you go and rest as necessary.
Then:
10x KB Swing
8x Ball Slam
5x Pull Ups
5 Rounds, minimal rest
Then, if time:
2000m ski/row for time
Then, Cool Down.


In the Gym February 7th

Feb 7th
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
OH Mobility work on Floor or Foam roller
3 x 5 SOTS press
Then:
Work up to heavy Push Press (DB, KB, or BB)
5x Push Press
rest some – during rest complete
20x Ball slam or Whip smash (ball slam outside if early in the morning please ((:
5 Rounds
Then:
5x RDL + 10x Split Jump (per leg)
5 – 7 rounds
THEN IF TIME:
4x 30/30 mtn climber/plank
CoolDown – Mobility


In the Gym December 13th

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: 3x per side heavy Step Up – hold weight at sides (if heavy isn’t appropriate […]


In the Gym December 9th

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 Back Squat Heavy (3 rep weight)
Then:
6 x 3 Back Squats Heavy, focus on form!
Rest 60-90sec between sets
Then:
5x Heavy Push Press
5x Floor Press
5x Windshield Wipers per side (can lock weights out over chest if appropriate)
5 Rounds, rest as needed
Then, If time:
5x200m ski/row (hard!) / rest 60sec
Then:
Cool Down


In the Gym December 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 8 Good Morning with PVC or 15# BB across back
Then:
Warm up to / review RDL (use BB or KB)
Then:
4x Heavy RDL (Can do Hex Bar DL instead if RDL is a no go for the athlete)
30sec Ring Support
5 Rounds, rest 60sec between rounds
Then:
10x Split Jumps (total; no weight)
60m Farmer’s Carry
5x Pull Ups
5 Rounds, rest as needed
If time:
1000m ski/row for time
Cool Down


In the Gym November 29th

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 ~heavy Front Squats (3 rep weight)
Then:
6 x 3 Front Squat
Rest 90 sec between sets
During rest, complete 5x Heavy Pull Over
Then:
10x Bulgarian Bag Swings – each direction (Plate Halos if more appropriate for athlete)
8x KB Swings
5x Burpees
x 5 Rounds
Then:
Cool Down