In the Gym June 5th

10:00 warm up + Mobility
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 8 good morning
2 x 5 squat jump
Then:
10x Heavy KB Swing
10x Landmine Squat Press – 5 per arm, alternate arms, hold squat while pressing
rest some
5 rounds
Then:
30 sec sprint /1:00 rest – during rest hold plank or FLR – these are ALL OUT efforts
x 5 rounds
Then:
Team Clapping Push up ladder: 8 – 1 – if no clapping push up do burpees
Players alternate. Athlete can go to knees if necessary to get the clap in.
Cool Down, mobility

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In the Gym May 31st

10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×5 Single leg ass to bench
Then:
5x Weighted Step Ups
10x Plate Halo (per side)
X5 rounds (Rest 60-90 seconds per side)
Then:
8x Ball slams
15m Plank sled or KB pull
5x Pull Up
X5 rounds
Then: 1000m Ski/Row for time on machine

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In the Gym May 26th

10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet Squats
3×5 Pushups
Then:
5x Front Squats
5x Pullovers
X5 rounds (Rest 60-90 seconds in between)
Then:
8x Bent Over Row
8x Reverse Fly
30-60 sec mountain climber
X5 rounds
Then: 8x 30/30 Hard/Easy on machine of choice

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In the Gym May 22nd

10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
2×5 KB stretch and Press
Then:
5x RDL
20 sec ring support
X5 rounds (Rest 60-90 seconds in between)
Then:
10x “Thruster” with landmine
5x KTE or 10x Feet to hands
X5 rounds
Then: 30 sec plank + 30 sec Flutter kicks + 30 sec Kayaker + 30 sec rest. X3 (Can increase time to 60 sec for challenge)

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In the Gym May 10th

carolyn | May 10, 2023

10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 Single Leg Ass to Bench or assisted pistol Then: 5x Split Squats 5x Pullovers X5 rounds (Rest 60-90 seconds in between) Then: 10x Headcutter 10x Russian Twist with landmine 30-60 sec Ring Support […]

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In the Gym May 3rd

Strength
10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet Squats
30sec/30sec (hold) push press – light weight
Then:
5x Front Squat
5x Half kneeling KB-up Strict press
X5 rounds (Rest 60-90 sec Between)
Then:
8x Chest Press
5x Pullups
60 sec plank/FLR on rings
X5 rounds
Then: 6×20 sec hard/10 sec easy on machine of choice

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In the Gym May 1st

Strength
10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
30m OH walking lunge (Forward/backwards, then switch)
2×5 Pushups
Then:
2x TGU
6x Body Row
X6 rounds(Rest 60-90 seconds between)
Then:
10x Decksquat
10x KB Swing
X 4 rounds
Then: Cool down/Stretch

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In the Gym April 28th

Strength
10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Deep Hip Opening Goblet Squats
Then:
5x Back Squats
6x Dips (Rings/Bar)
X5 rounds (Rest 60 seconds between)
Then:
8x Burpee
5x KTE or 10x Feet to hands
15m Sled Pull
X5
Then: 4x250m ski/Row. 1:1 work/rest

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In the Gym April 24th

10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
2×5 KB Stretch and Press
Then:
5x Deadlift
5x Strict Press single leg single arm
X5 rounds (rest 60 seconds between)
Then:
8x Pullovers
30-60 sec Ring Support
10x Kayaker
X5 rounds
Then:
8×30/30 Hard/Easy on machine of choice.

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In the Gym April 21st

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m Single Arm OH walking lunge (forward and backward, then switch)
Then –
“On the Minute”
10cal Ski Erg or Rower
10x Pull Ups
10x Sit Ups
10x Ball Slams
10x Burpees
X 5 rounds
Athletes have 60sec to complete each movement. Remaining time in minute is their rest.
Then –
Abpocalypse!
30 sec sit up
30 sec V-seat hold
60 sec mtn climber
30 sec flutter kick
60 sec plank one foot off the floor for 30 sec then switch elevated foot.
30 sec feet to hands on floor
60 sec rest
X 3 – 5 rounds, depending on how much time is left / how much you want to throw people under the bus 😉
Then –
Cool down, stretch

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