In the Gym November 8th

POWER

10:00 Warm up ski/row
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
2 x 5 squat jumps
2 x 5 tuck jumps
Then:
Warm up to clean heavy-ish
Then:
5x Cleans (can be with KBs or BB)
150m ski/row (hard!)
60sec rest
5 rounds
Then:
1 to 10 to 1 Sadistic Squat Ladder (Teams: one person squats while the other person holds bottom of squat)
Then:
5x Body Rows
5x Dips (rings or bar)
60sec FLR on rings or plank hold on floor
5 rounds, rest as needed
Then
Cool Down

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In the Gym April 6th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 per side 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 or Head Cutter snap (just the first movement of the head cutter).
Then:
5x Clean (or alternate movement, see above)
5x Burpee
60 sec rest
x 5 rounds
Then:
8x Pull Up
8x KB Spike Swing (or standard swing if more appropriate for athlete)
x 7 rounds, limited rest
Then:
6x 30/30sec Mtn Climber/Plank Hold
Then:
Cool Down, extra mobility work

Athletes: Lara, Carrie, Elise

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In the Gym December 28th

Power

Warm Up 10:00 row/ski/airdyne
2 × 10 shoulder openers
2 × 5 OHS+SOTS combo
3 × 5 wall squats
3 × 5 goblet squats
2 × 10 ball slams
2 × 5 squat jumps
Then –
Work up to BB Clean
4@
3@
2@
2@
Then –
6 × 2 @
Then –
8x Box Jump + 5x RDL
x 7 rounds
Then –
60 sec Mtn Climber + 15m Bear Crawl + 60 sec rest
x 4 Rounds
Then –
Cool Down

Athletes: Keith, Trenton, James

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In the Gym December 20th

Power + Supplemental

Warm up 10:00
2 x 8 shoulder openers
2 x 5 Cuban press
3 x 5 wall squat
30 m Tactical Lunge
2 x 5 SOTS with PVC
Then:
3 x 8 Front Raise
3 x 8 Lateral Raise
3 x 8 Reverse Fly
Then:
5x BB Clean +
20x KB Spike Swing +
60 secs rest
x 5 Rounds
Then:
30 sec ring support + 30 sec sit up + 30 sec rest
x 5 Rounds
Then:
10 – 1 Partner Body Row Ladder (1:1 Work:Rest)

Athletes: Ian, Greg

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