Workouts

 
August 2020
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In the Gym August 12th

STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
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
Rest 2min between sets; During rest, complete 15m Sled Plank Pull (heavy)
Then:
10x Whip Smash
10x Plate Halos or Bulgarian Bag Swings each direction
30sec Ring Support Hold
5 Rounds
If Time:
1000m ski/row for time
Cool Down



In the Gym June 29th

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 February 7th

Feb 7th
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
OH Mobility work on Floor or Foam roller
3 x 5 SOTS press
Then:
Work up to heavy Push Press (DB, KB, or BB)
5x Push Press
rest some – during rest complete
20x Ball slam or Whip smash (ball slam outside if early in the morning please ((:
5 Rounds
Then:
5x RDL + 10x Split Jump (per leg)
5 – 7 rounds
THEN IF TIME:
4x 30/30 mtn climber/plank
CoolDown – Mobility



In the Gym June 26th

June 26
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 30/30sec hard/easy at machine of choice to open up lungs and get things going :)
Then:
10x Goblet Squats
15x Whip Smash
10x each direction Plate Halos
x 5 rounds, rest as needed
Then:
30m Sled Push (moderately heavy)
8x Burpees
x 5 rounds, rest as needed
Then:
Cool Down


In the March 4th

POWER
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
Mobility
3 x 5 wall squat
2 x 5 squat jumps
2 x 10 KB swings
Then:
20x Air Squats
15x Whip Smash
10x Push Press
90sec rest
5 rounds
Then:
10 to 1 Body Row Ladder
Between rungs of ladder, complete 10 reps of athlete’s choice core (can change each rung, choosing between sit ups, leg lowers, pull overs, mountain climbers, 1min plank, 1min side planks, KTE, etc etc…)
Then, if time:
4 x 250m ski/row spring, with 1min rest between each sprint
Then:
Cool down with mobility work


In the Gym December 3rd

PE/SE

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2x 30/30 DB PP
Then:
RMM Ladder (change weights as appropriate) increase weight as you go down.
8x @15# DBs
6x @20# DBs
4x @25# DBs
2x @30# DBs
Rest 1-2min between sets
Then:
10x Goblet Squats heavy
20x Whip Smash (can decrease to 15 if more appropriate for athletes)
x 6 rounds, rest as needed
Then:
2000m ski/row for time
Cool Down


In the Gym November 21st

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 8 goblet squats
then -
5x Body Row
15x Whip Smash
60 sec plank, 30 sec one foot elevated/30 sec other foot elevated off the floor.
90sec rest
5 rounds
then -
1 to 10 partner Head cutter ladder
(1:1 work:rest, alternate with partner; the “rest” is holding the KB chest height if appropriate for athlete)
if time:
5x200m ski/row (or 60 secs air dyne)
Rest 1min btwn each
then – cool down


In The Gym May 25th

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility – hips and overhead especially
3 x 5 Wall squat
3 x 6 Goblet Squat – pause at bottom work on hip opening and posture
Then:
Warm up to Heavy Front Squat
Then:
5 x Front Squat Heavy
10 x Plate Halo each direction (Or bulgarian bag swing)
Rest 60 secs
x 5 Rounds
Then:
30 secs sit up
30 secs mtn climber
30 sec ring support
30 sec whip smash
30 sec rest
4 Rounds
Then:
8x 30/30sec hard/less hard “Hateful Eight”, at machine of choice
Cool Down