Workouts

 
May 2021
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In the Gym March 12th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet Squats – deep, focus on posture and hip opening
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
Then:
Front Squat / Box Jump Complex –
10x FS / 10x Box Jump
8x FS / 8x Box Jump
5x FS / 5x Box Jump
Then 4 more rounds of (3x F Sq / 3x Box Jump)
Weight can be increased as reps decrease as well as height of box if appropriate
Rest 1-2 minutes between each round (longer for the 3/3s)
Then:
Max Pull Ups in 60sec (use appropriate assistance so athletes can get at least 5-10 done in a minute)
12x Med Ball Sit Throws
4 rounds, rest some between rounds
Then:
60sec Mountain Climbers – do one push up every 15 seconds
Rest 60sec
x 3
Cool Down


In the Gym November 22nd

Strength
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 8 Goblet Squats – deep, hip opening, focus on posture
3 x 5 Squat jumps
Then:
Warm up to Back Squat bar + chains – heavy-ish see below
Then:
6 x 3 Isometric – Dynamic Back Squat with chains (depending on athlete, can use 15# bar + chains, 45# bar + chains, can also add weight on top of chains)
For each rep, 3 second pause @ 4 positions on the way down (top of squat, 1/3 depth, 2/3 depth, full depth)
Try to accelerate fast going up
Rest 60 sec between each set (can pair up and alternate w/partner)
Then:
8x RMM (light-ish weight)
Rest 60sec
6x RMM (heavier weight)
Rest 60sec
4x RMM (heavier weight)
Rest 60sec
2x RMM (heaviest weight)
Then, if time:
3 x 500m ski/row (go hard!) / rest 2 minutes between each
Then, cool down


In the Gym May 6th

STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 10 Good Mornings
Then:
Warm up to Heavy-ish RDL (KB or BB)
Then:
5x RDL heavy-ish
5x Pull Ups
10x GHD or Atomic Sit Ups
5 Rounds, rest some between rounds, can have athletes rotate through stations if big class
Then:
5x Headcutter
5x Burpee
5x Ball Slam
5 Rounds minimal rest
Then, if time:
1000m ski/row for time
Cool Down


In the Gym April 26th

STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 6 Goblet Squat – pause at bottom work on hip opening and posture
Then:
Warm up to Heavy Front Squat
Then:
5x Front Squat Heavy
5x RMM
Rest 60 secs
x 5 Rounds
Then:
30 secs burpee
30 secs mtn climber
30 sec ring support
30 sec whip smash
30 sec rest
x 4
If time:
8x 30/30sec hard/less hard “Hateful Eight”, at machine of choice
Cool Down


In the Gym August 31st

Power Endurance

10:00 airdyne/row/ski erg
2 x 10 shoulder openers
3 x 5 wall squats
10 x OH reach, chest openers
2 x 5 cuban press
2 x 8 goblet squats

Then: Jonesworthy
Squat 80, 64, 48, 32, 24, 12
KB Swing 40, 32, 24, 16, 12, 6
Pull Up 20, 16, 12, 8, 6, 3

Then:
10 – 1 – 10 Ball Slam Ladder


In the Gym August 20th

Power

10:00 Airdyne/C2
3 x 5 wall squats
2 x 10 shoulder openers
2 x 5 cuban press
2 x 8 goblet squats
3 x 5 squat jumps
3 x 5 tuck jumps

Then:
20 rounds of…
24” box jump + broad jump + jump over 18” box + broad jump (each jump goes into the next)

Rest 4:00

Then:
10 rounds of…
10x Accelerating Back Squat (Bar + Chains) + 5x Burpees

Then:
10 x 10 Push ups + Plank Row


In the Gym April 11th

Workout

Strength:

10:00 C2/Ski Erg

3 x 5 wall squats

3 x 8 Cuban Press

4 x 10 Push ups

3 x 15 Goblet Squats

Then:

Then Work up to 5RM Bench Press

5 x 5 @

Then:

10x OHS between Rounds @ 65-85# for form

Then

2:00 FLR + 50 Atomic Sit ups x 2

 benchpress


In the Gym April 3rd

Strength

Workout:

3×10 Shoulder Openers

Then:

10-1 Ladder of the following movements:

Pull-up

Plank Pull

Push-up

DeadLift

KTE

Then:

Then:

60 sec handstand hold/60 sec rest

60 sec dip hold/60 sec rest

x3

handstand copy


In the Gym February 26th

Workout

Strength

Warm up 10:00

5 x 5 Wall Squats 5 x 5

2 x 8 Goblet Squats deep squat to ball or low object

30m OH Walking Lunge 10#/14# DB

Then

Work up to Heavy BSSU on 16″/18” Box

5 @

3@

1@

1@

Then

5 x 3 at 70 – 80%

Then:

5 Pull Ups + 10 GUSU between rounds

Finish with

30 sec Handstand Hold + 60 secs rest + 1:00 FLR + 60 secs rest + 60secs DB Push Press @25 – 40# + 60 rest x 2

HandstandHold

Athletes Training: Greg, Johann, Kirk, Kent, Lara, Ryan

 


In the Gym February 24th

Workout:

Power Endurance

Warm up 10:00 C2 or Ski Erg

2 x 8 Shoulder Openers

2 x 5 Cuban Press

2 x 5 Wall Squat

30m OH Walking Lunge

2:00 30/30 on machine of choice for WO

Then:

30sec Row/Ski (Hard) +

2:00 “rest”

During “rest period” complete

30x Step up with 2KB @ 10 – 30#

10x Strict Press

10 Rounds

Finish with:

1:00 OH Hold

1:00 Dip Hold

1:00 FLR

C2 Row

 

 

Athletes training. Trenton, Ryan, Lindsay, Sari, Carolyn, Johann.