Workouts

 
September 2018
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In the Gym September 7th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 Deep Goblet Squat
2 x 5 Squat Jumps
Then:
Find weight for step ups and cleans (same weight for both)
Then:
5x per leg Weighted Step Ups – hold Kbs or DBs at Front Rack position
6x KB Cleans (use same weight as step ups)
6 Rounds, rest 60-90sec between rounds
Then:
8 to 1 Pull Up Ladder
Between each set of pull ups, complete 30x mountain climbers each leg
If time:
4x250m ski/row/bike; 1:1 work:rest (or about 1 minute rest between each)
Cool Down


In the Gym September 8th

Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
30m Tactical Lunge
Then:
Find weight for heavy step up, farmers carry or front rack athletes choice
Then:
5x Step Up per leg
8x Box Jump
x 5
Then:
5x Pull Over + 10x Anchored Leg Lower + 5x Push Up/lateral hip lift combo
x 5
Then:
If time:
50, 40, 30, 20 Calorie ladder work rest 1 : 1
Cool Down