Workouts

In the Gym January 6th

POWER
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet Squats
2 x 8 Push Press
Then: (split into teams if class is large)
TEAM 1
Warm up to Back Squat, Bar + Chains, not too heavy see below
Then:
5x Back Squats Bar + Chains (slower on the lower, then accelerate fast up jumping if appropriate; if jumping make sure athlete stabilizes landing with good alignment before going into next rep)
8x Burpees
5 Rounds, rest 60 sec between rounds
can pair up have one person doing Back Squats while other is doing burpees

Then: TEAM 2
10x KB Swings
10x Split Jumps (total, can be weighted)
5 Rounds, rest as necessary
Then:
30sec Mountain Climbers + 30sec Sit Ups + 30sec Side Plank hip lifts each side + 30sec rest
x 4

SWITCH TEAMS

Then, If time:
1000m ski/row for time
Cool Down

In the Gym January 4th

POWER
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Push Ups
30m OH Walking Lunge (single arm, forward/backward each side)
Then:
Warm up to heavy-ish Jerk (BB) or Push Press (BB/KB/DB)
Then:
6 x 3 Heavy Jerk (or Push Press)
Rest 2 minutes between sets, during rest:
5x Reverse Fly (DBs or x-sym bands)
10x Frog Hops (or 10x air squats fast if jumping is no go)
Then:
10-1 / 1-10 Ladder
Pull Up / Anchored Leg Lowers
(10/1, 9/2, 8/3, 7/4…)
If time:
5x200m ski/row hard, rest 60sec between each sprint
Cool Down