Workouts

 
November 2022
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In the Gym September 23rd

STRENGTH  #10

10:00 Warm up ski erg/airdyne/row

Work on mobility/stability – see small white boards for ideas

2 × 8 Shoulder openers

2 x 5 Cuban press

3 x 5 Wall squat

3 x 3 SLSLDL – KB

Then:

Warm up to Heavy Split Squat –  hold weight at chest

Then:

5x Split squat per leg, weight held at chest or BB on back

8x Body Row

5 Rounds, rest as needed.

Then:

10 to 1 / 1 to 10 Alternating Ladder

Push up

KB Swing

(10 Push Ups / 1 KB Swing, 9 / 2, 8 / 3…)

Then:

Finish with the Hateful 8

8x 30 sec work/30sec recovery machine of choice.

Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym October 15th

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
2 x 30m Tactical Lunge
2 x 5 Push Ups
Then:
Find weight for step ups (heavy-ish)
Then:
3 per side Steps Ups, slow and strict, really focusing on form
5x Body Rows (can be single arm 3 per side if appropriate)
10x Weighted sit up
5 Rounds, rest about 1 minute between rounds
Then:
10 to 1 Ladder of each, athlete can increase weight as they go down the ladder.
KB Swings
Push Press
Plate Halos (each direction)
Then:
Cool down


In The Gym May 11th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 6 goblet squat

Then:
Pull-up +
Deadlift +
Box Jump @ 40″
10-9-8-7-6-5-4-3-2-1 reps of each
3:00 intermission

Then:
Push Up +
Push Press Ladder
10-9-8-7-6-5-4-3-2-1 reps of each


In The Gym, April 24th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – Over Head
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 10 Push Press

Then:
Warm up to KB Clean and step ups (step ups may dictate the weight), find height for step ups.

Then:
5x KB Clean +
5x Step Ups per leg (use same weight as cleans, hold at Front Rack or Farmers Carry athlete’s choice)
6 Rounds, Rest as necessary

Then:
10 to 1 Ladder of each:
Ball Slam +
Pull Ups
(10/10, 9/9, 8/8, 7/7…)
Rest as needed

Cool Down


In the Gym March 30th

Power

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 Squat Jump
Chest opening on Foam roller or bench
Then:
KB Swing + Floor Press (or) Bench Press Ladder
The swing should be as heavy as the athlete can stabilize and chest press heavy as well.
10/1, 9/2, 8/3…
Rest as needed to maintain proper form.
Then:
10x 30/30 machine of choice

Cool Down, Mobility

Athletes: Lindsay, Betsy, Draper

 

IMG_4827


In the Gym January 24th

Strength Endurance

Warm up 10:00
2 x 10 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2x (30sec Work/30sec “Rest”): Push Press / “Rest” in OH Position
Then:
Body Row +
Push-Up +
Pull-Up
10-9-8-7-6-5-4-3-2-1 reps of each
Then:
5 min continuous Bear Crawl
Then:
Cool Down

Athletes: Nick, Lee, Ryan

IMG_9249