Workouts

 
July 2020
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In the Gym June 15th

STRENGTH
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
3 x 6 Goblet Squats
30m Tactical Lunge
Then:
Warm up to Back Squat Bar + Chains (for smaller athletes use 15# or 35# bar.
Then:
5×5 Back Squat Bar + Chains – pause at bottom of squat, then accelerate up out of it.
(regular back squats if more appropriate for athlete)
Rest 60-90sec between sets
Then:
8x Body Row
5x Heavy Pull Overs
60sec Mtn Climber or Knee tuck (can be with FST or Stability ball)
5 Rounds; rest as needed
Then:
8×30/30sec hard/less hard @machine of choice
Cool Down


In the Gym June 10th

STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility or stability
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 5 OHS+SOTS combo (PVC)
Then: (TEAM 1)
Warm up to Strict Press – if overhead work is not ok for athlete they can work on bench or chest press.
Then:
6 x 3 Strict Press (Heavy)
Then: (TEAM 2)
10x Anchored Leg Lowers
15m Seated Sled Pull
4 Rounds
Swap Teams
Then, if time:
4x 60sec sprint/30sec REST @machine of choice
Cool Down






In the Gym March 4th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
Work on mobility
3×5 Wall squats
3 x5 SOTS Press
3 x 6 Deep Goblet Squat
Then:
TGU, mobility and or with load if appropriate.
Then:
5 x 3 TGU rest 1 – 2 min between sets
Then:
5x RMM
10x Weighted Lunge – same weight as RMM
x 5
Then:
10x KTE + 30 second ring support + 30 sec rest
x 3
Cool Down


In the Gym February 24th

Feb 24
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30 OH walking lunge – forward and backward then switch arms.
Then:
5x TGU + 10 KB Spike Swing (only use spike if appropriate for athlete)
4x TGU + 10x KB Swing
3x TGU+ 10x KB Swing
2x TGU + 10x KB Swing
1x TGU + 10x KB Swing
Increase weight as you go and rest as necessary.
Then:
8 – 1 Pull UP Ladder with 30 sec ring support between rungs of ladder
Then:
If time 60 sec interval 60 sec rest, three rounds machine of choice.


In the Gym February 21st

Feb 21st
Cool Down
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU.
Then
6 x 2 TGU per side. If appropriate for the athlete have them do 30 – 60 sec ring support between efforts.
Then:
10x weighted split jump
10x KB Swing
x 5
Then:
10 – 1 Pull UP Ladder if time.
Cool Down


In the Gym February 17th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30 M Tactical lunge x 2-watch posture!!
Then:
10x weighted walking lunge, farmers carry good posture and strict form!
20x Bulgarian Bag Swing or Halo 10 each direction while resting from lunge.
x 5
Then:
5x Strict Press
10x Anchored Leg Lower
x 5
Then:
2000m ski or row for time