Archives


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


In the Gym January 24th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 Maxercist row
2 x 10 KB Swing
Then:
Work up to heavy BB Clean, if not yet ready for BB clean athlete can do a heavy KB clean with 2 Kbs or Head Cutter Snap with Single Heavy KB (just the first movement of the head cutter) to a Goblet Squat.
Then:
5x Clean (or alternative movement)
8x Deck Squat
60 sec rest
6 rounds
Then:
250m Row + 60 sec Whip Smash + 60 sec rest
x 3
Then:
250m Ski + 30x Ball slam + 60 sec rest
x 3
Then:
4x 30/30sec Mtn Climber/Plank Hold
Cool Down


In the Gym July 17th

Power Endurance

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats

Then:
30 Step up 2 @ 20/25#KB in front rack + 250m Row (all out)
rest 2:00
3 rounds
Then:
8 x Sled Push/Sled Drag + (2 @ 45# plates for Frank/1 @ 45# for Kelly) +
40x Whip smash
rest 2:00
3 Rounds

Cool Down

Athletes: Sari, Chad, Kirk

17july2017


In the Gym May 3rd

Power Endurance
10:00 warm up C2, add 30/30 (hard/easy) for last 5:00
2 x 8 shoulder openers
2 x 8 xsym Y’s and Flys
2 x 5 cuban press
3 x 5 wall squats
Then:
250m Row or Ski + 30 Step up 2 @ 10 – 15#KB in front rack + 1:00 rest
3 rounds
Then:
4 x (15m) Sled Push + (15m) Sled Drag (plus 45# plate) + 20x Whip smash + Rest 2:00
3 rounds
Then:
If time finish with 300sec FLR

03may2017


In the Gym March 16th

Power Endurance

Warm Up 10:00 Airdyne
3 x 5 Cuban Press
3 x 5 Wall Squats
2 x 10 Shoulder openers
2 x 15m OH Walking Lunge
3 x 5 Squat Jumps
Then:
30 – 20 – 10 reps of each
Whip Smash Rope
+ Bulgarian Bag Broad Jump @ 26# Bag
+ KB OH Press 2 @ 20 – 30#
+ Pull Ups
Rest 5:00
Then:
Team Airdyne Ladder
50, 40, 30, 20, 10 Cal
Rest while other player is working.

Whip Smash

Athletes: Rob, Scott