Workouts

 
April 2020
M T W T F S S
« Mar    
 12345
6789101112
13141516171819
20212223242526
27282930  

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


In the Gym November 25th

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
30m OH Walking Lunge
Then:
Warm up to heavy Split Squat
Then:
3x Heavy Split Squat per side
5x Body Row
Rest 60 sec
5 Rounds
Then:
5x Heavy Goblet Squat
15m Bear Crawl (yep heavy)
5x Heavy pull over
Rest 60 sec
5 Rounds
Then:
Cool Down


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
3 x 6 Goblet squats – deep, hip opening, focus on posture
2 x 30m Tactical Lunge
Then:
Warm up to Front Squat 5 rep weight (about 75% of 1RM)
Then:
5 x 5 Front Squat – slow pull down, pause at bottom of squat, faster on the up
Rest 90sec between rounds;
During rest, complete 5x Reverse fly + 5x bent over row (DBs/KBs)
(Go lighter on the reverse fly than the bent over rows)
Then:
5x Floor Press
5x each side Windshield wipers – if appropriate, lock weights out over chest
5 rounds, rest as needed
Then – if time,
1000m ski/row for time
Then -
Cool Down, extra mobility, etc.


In the Gym November 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
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 October 25th

PE/SE
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2 x 5 Goblet squat
3 x 5 Squat jumps
then:
Workout:
10x KB Swing
2:00 minute Row/SKi or Airdyne. go hard – set a goal from pace maintain pace for all three rounds.
1:00 minute Rest
Three Rounds
Then:
Rest some
Then:
10x Front Squat or Front Rack Squat (with two Kbs which ever is most appropriate for athlete and level of upper body mobility)
2:00 minute Row/SKi or Airdyne + go hard – set a goal from pace maintain pace for all three rounds.
1:00 minute Rest
Three Rounds
Then:
30 sec ring support + 30 sec OH Hold + 30 sec rest
x 4
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