Workouts

 
November 2018
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In the Gym August 20th

Power 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 5 per side KB Press and Stretch
30m Tactical Lunge
Then:
5 x Push Ups
5 x TGU per side (so 10 total)
5 x Body Rows
x 5 Rounds
Then:
10 x Weighted Step Ups (total) – hold weight at chest or farmer’s carry
5 x Heavy Push Press
Rest as needed
4-5 Rounds total
Then:
Team 2000m ski erg relay; partners switch every 20 pulls
Then,
Cool down


In the Gym August 8th

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
2 x 10 Push Press
Then:
5 x Head Cutters (heavy, fast)
10x Broad Jump (or 20x Frog hop)
then 60sec rest
x 5 Rounds
Then:
5x Pull Ups
15 x Sit Ups (add weight as appropriate)
30sec Ring Support
5 Rounds, rest as needed
If time:
4 x 250m ski/row for time
Rest ~60sec between each
Then, Cool Down


In the Gym Aug 3rd

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 – deep, hip opening, posture!

Then:

Warm up to Back squat + chains

Then:

5 x 8 Accelerating Back Squats with Bar + Chains

rest 2 minutes between rounds; during rest, complete 8x burpees

5 Rounds

Then:

8 to 1 Pull Up Ladder

Between each rung, complete: 60m Farmer’s Carry + 30m Rock Carry

Cool Down


In the Gym July 19th

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 10 good mornings
30 x Tactical Lunge
Then:
Warm up to Romanian DeadLift
Then:
5x RDL Heavy
5x Pull Overs, heavy
5 Rounds, rest some between/during rounds
Then:
10x Med Ball Sit Toss
60 sec Plank/Push up, one push up every 10 secs during plank.
5 Rounds
If time:
hateful eight 8 x 30/30 sec
Cool Down


In The Gym May 23rd

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
Then:
Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack
Then:
5 x heavy Step Ups
5 x Strict Press
5-7 Rounds
Rest about a minute between rounds
Then:
5 x Pull Ups
10 x Ball Slam
5 x Anchored Leg Lowers (add weight at feet if appropriate)
5 rounds, rest as needed
Then, if time:
1000m ski/row for time
Cool Down


In the Gym October 20th

Strength & Power Endurance

10:00 Warm Up (row/ski/airdyne)
2 x 8 Shoulder Openers
3 x 5 Y’s and Cuban Press
3 x 5 Kb OH Press + Stretch
3 x 5 Wall Squats
30m Tactical lunge (forward and backward)
2 x 10 KB Swings
Then:
5x Split squat per leg (KB or DB in FR position)
5x Single arm / single leg heavy OH press, DB or KB
x 7 rounds, rest as needed to maintain proper form
Then:
10x Bulgarian Bag Swing (10 each direction) + 10x Burpees
x 7 Rounds, again rest as needed but try to crank it out
Then:
Cool Down

Athletes: Sari, Lindsay C, Draper, Kirk