Workouts

 
February 2019
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In the Gym January 16th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m tactical lunge
Then:
Work up in weight to heavy step up, focus on a pause before stepping much like the BSSU
Then:
3x Step up per leg
5x Deck Squat
x 6 rounds
Then:
5x Pull Over
8x Chest Press (bench or bosu, DBs or KBs)
10x Sit up
x 5
Then
Cool Down


In the Gym January 14th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 Goblet Squat
Then:
Work up to heavy Front Squat
Then
3x Front Squat
10x Anchored Leg Lower between sets
x 6
Then:
5x Pull Up
8x Push Press
x 5
Then
8x 30/30sec Hateful Eight
Cool Down


In the Gym January 11th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Tactical lunge – forward and backward then switch arms.
2 x 5 squat jumps
Then:
5x Split Squat (weighted per leg) + 10x Flying Burpee
4x Split Squat (increase weight if appropriate) + 10x Flying Burpee
3x Split Squat ” ” + 10x Flying Burpee
2x Split Squat ” ” + 10x Flying Burpee
1x Split Squat ” ” + 10x Flying Burpee
Increase weight as you go and rest as necessary.
If you complain about flying burpees you can always do it twice ( ;
Then:
5x Strict Press
30 sec Ring Support
x 5
Then:
8x 30/30 Hateful Eight
Cool Down


In the Gym January 9th

STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 8 Goblet Squat deep with hip opening and postural work!
3 x 3 slsldl with KB
Then:
Work up to heavy Deadlift
Then:
3x Deadlift
60x Mtn climber
rest 60 secs
x 6
Then:
3x Dip (can be rings or assisted)
5x Body Row
15m Bear Crawl
x 6
If time:
The Hateful Eight
6 x 20 sec interval (go hard!) 60 sec rest
Then:
Cool Down


In the Gym January 7th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 Ass to Bench Single leg squat
2 x 10 Good Morning
Then:
work up to heavyish step up
Then:
5x Step up per leg
10x GHD Sit Up, or weighted sit up if larger group
60 sec FLR (lift one leg for 30 sec then switch)
x 5, rest as needed
Then:
5x Floor Press
5x Floor Wiper – lock weight out over chest if appropriate
x 5, rest as needed
Then:
Cool Down


In the Gym January 4th

STRENGTH

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
Between sets, complete 30-60sec Ring Support hold
Then:
10x Split jump (weighted if appropriate)
5x KB Swing
x 5
Then:
8 – 1 Pull Up Ladder
Then:
Cool Down


In the Gym January 2nd

STRENGTH
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:
5x Split Squat (per leg) weighted as appropriate
20x Bulgarian Bag Swing or Halo 10 each direction
x 5
Then:
5x Strict Press
10x Anchored Leg Lower
x 5
Then:
8x 30/30 The Hateful Eight
Then:
Cool Down


In the Gym December 31st

STRENGTH
10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 slsldl
2 x 10 KB Swing
Then:
Work up to a heavy DL
Then:
6 x 3 Deadlift with 1 -2 min rest between sets
Then:
5x Single Arm Bent Over row 3 position lock off on the lower
5 – 10x Push ups can be on rings
60 OH Hold (plate or BB)
x 5
then:
6 x 20 sec interval (go hard!) 60 sec rest
Cool Down


In the Gym November 12th

POWER

10:00 Warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
3 x s SLSLDL with KB
2 x 5 squat jumps
Then:
Warm up to Dead Lift moderate weight
Then:
5x Dead Lift
8x Burpee-Box Jump (burpee but instead of jumping straight up, athletes will jump onto a box…if box jumps are no go they can do regular burpees :))
5 rounds, rest 1 minute between rounds
Then:
15m Sled Plank Pull
10x Kb Swing
10x Split jump – can be step ups or split squats if knees are down for jumps.
5 rounds, rest as needed
If time:
8x 30/30sec hard/less hard “hateful eight”
Then, cool down


In the Gym November 9th

POWER

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
2 x 30m Tactical Lunge
2 x 10 KB swings
Then:
Find Weight for Weighted Walking Lunges (holding at Front Rack)
Then:
15m Weighted Walking Lunge (Front Rack hold)
15x Frog Hops
10x Push Press
6 rounds, rest 90sec between rounds (try to move through to end of push press without rest)
Then:
10x KB Swings
5x Push Ups
30x Mtn Climber
x 5 rounds
If time:
4 x 250m ski/row (go hard!) with 1 minute rest between each
Then
Cool Down