Workouts

 
September 2019
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In the Gym Sept. 13

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 30m Tactical Lunge
Then:
8x Goblet Squats
6x KB Swings (spike swings if appropriate) 
8x Bulgarian Bag Swings or Plate Halos – each direction 
Rest ~60-90 seconds
6 Rounds
Then:
8x Body Rows + 5x Ring Dips (or bar/bench dips) + 5x (each side) Floor/Windshield Wipers
4 Rounds, rest as needed
Then, if time:
“Hateful Eight”  8x 30/30sec hard/easy @ machine of choice 
Cool Down


In the Gym Aug 28th

STRENGTH 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 lunges (forward/backward with one arm, then switch) Then: Warm up to TGU heavy Then: 6 x 2 per side TGU (if TGU not appropriate for athlete, they can […]


In the Gym Aug 21

STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 SOTS Press with PVC 30m OH walking lunge, forward backward with one arm then switch Then: Warm up to Heavy-ish Overhead Squat (can be single arm or just with PVC […]


In the Gym July 19

July 19th
STRENGTH
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 10 Good Morning
Then:
Work up to Heavy Deadlift
Then:
6 x 3 Dead Lift
Rest 2min between sets
Then:
5x Dip/ can be on rings or dip bar
8x KB Swing
10x Sit up or GHD sit up
x 5 Rounds, rest as needed
Then, If time:
30 seconds sprint (go hard!), 90 seconds Rest
6 rounds
Cool Down


In the Gym July 8

July 8
PE/SE
10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 30m Tactical Lunge
2 x 5 Squat Jumps
Then:
Partners:
P1: 30m Sled Push
P2: Whipsmash until sled push is complete
Switch
x 4 rounds (if group is large, can have 3 people cycle through just add a rest for one of the stations)
Then:
5x Pull Ups
10x Burpees
15x Air Squats
5 Rounds, rest as needed
Then, if time:
2000m ski/row for time
Then:
Cool Down


In the Gym July 1

July 1
PE/SE
10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 5 Push Ups
2 x 5 Squat Jumps
Then:
10 – 1 Ladder of each
Bench Press
Goblet Squat
Box Jump
(10/10/10, 9/9/9, 8/8/8, 7/7/7…)
Rest as needed, if possible increase weight on Bench Press and Goblet Squat as reps decrease (may require increased rest as weights get heavier)
Then:
5 x 200m ski/row (go hard!!) with a 90sec rest between each
During rest, do 10x atomic (or normal) sit ups
Then:
Cool Down


In The Gym June 28th

June 28
PE/SE
10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 5 squat jumps
30m Single arm OH Walking Lunge (forward/backward each arm)
Then:
Find weight for KB Clean and Press (or can do Headcutter with single KB)
Then:
5x KB Clean + Press
5x Step Ups per leg (same weight as Clean and Press?)
60sec FLR or Plank on floor
x 5 rounds, rest as needed
Then:
15m Standing Sled Pull
6x Pull Ups
60m Farmers’s Carry
5 Rounds, rest as needed
If time:
1000m ski/row hard


In the Gym June 17th

June 17
POWER
10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
30m Tactical Lunge
3 x 8 Goblet Squats
Then:
10x Head Cutters (not super heavy)
10x Deck Squats
30sec Mountain Climbers
5 Rounds, rest 60sec between each round
Then:
8x Pull Ups
5x Floor Press
5x Floor Wiper (or WW) each side
5 Rounds, rest as needed
If time:
10x (10sec hard / 20sec easy) at machine of choice
Then:
Cool Down


In the Gym June 14th

June 14
POWER
10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 30/30sec DB PP / OH hold
2 x 30/30sec Air Squat/Squat hold
Then:
15x Whip Smash
10x Split Jump (each leg so 20 total)
30sec sprint ski/row/airdyne
90second rest
x 5 rounds
Then:
5x Pull Ups
8x Ball Slams
60sec OH Plate Hold
x 5 rounds, rest as needed
Then:
Cool Down


In the Gym May 3rd

STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
30m OH Walking Lunge
Then:
Warm up to heavy TGU
Then:
6 x 3 TGU per side
Rest ~2minutes between sets
During rest, complete 5x Bent Over Row
Then:
5x Floor Press
5x Floor Wipers per side (hold weights locked out over chest for Floor Wiper, same as floor press weight)
5 Rounds, rest as needed
If time:
3 x 30sec mtn climber/30 sec ring support/ 30 sec rest
Cool Down