In the Gym March 25th

10:00 warm up
individual work on mobility or stability or both
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
2 x 8 Push Press light weight
8x RMM @
+ 4x Box Jumps
6x RMM @
+ 6x Box Jumps
4x RMM @
+ 8x Box Jumps
2x RMM @
+ 10x Box Jumps
Increase weight on RMM as reps decrease
Rest as needed to maintain form
10/1 – 1/10 Ladder:
Body Row – (bar in squat rack)
Ring Dip
(10/1, 9/2, 8/3, etc..)
Then, if time:
Team 2000m ski erg – switch every 200m or go for it solo (;

In the Gym April 25th

Strength Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
6-way BB or KB Complex…
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Up
*do NOT put the bar down until push ups
3 rounds, increase weight reach round, no rest
Team 2000m Ski
Each player goes for 200m then they QUICKLY switch, until 2000m is accomplished (5 sprints per player)
Rest 4:00
20x Sit Up Med Ball Throw
30m Bear Crawl
x 5 rounds for time
Cool Down

Athletes: Jess, Erin, Christen