Workouts

 
June 2023
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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


In the Gym June 2nd

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 Half kneeling OH press with KB up
Then:
5x Deadlift (heavy)
5x Ring Dip
X5 rounds (Rest 60-90 seconds between)
Then:
30 sec Clank Hold
30 sec mtn climber
30 sec sit up
60 sec plank with 1 pushup every 10 seconds
X3 rounds
Then: 4x 250m ski/row. 1:1 work/rest


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


In the Gym May 29th

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 SLSLDL (per side)
2×5 KB stretch and press (Per side)
Then:
5x Split Squats
3x RMM
X5 rounds (Rest 60-90 seconds in between)
Then:
30m Rock Carry
60m Farmers Carry
10x (Total) Landmine Russian Twist
X5 rounds
Then: 6×20 sec hard/10sec easy


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


In the Gym May 19th

10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2x 7x front raise, 7x lateral raise, 7x reverse fly – all with same weight (light)
3×5 Wall Squats
30m OH walking lunge (Forward/Backwards then switch)
Then:
3x TGU
5x Pullups
X5 rounds (Rest 60-90 seconds in between)
Then:
5x Push ups
12x Anchored Leg lowers (Add weight for challenge)
30-60 sec swimmers
X5 rounds
Then: Cool down, Stretch


In the Gym May 17th

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 Half kneeling OH press with KB up
Then:
3x Deadlift (heavy)
8x Pushpress
X6 rounds (Rest 60-90 seconds between)
Then:
10x Pull Over
30 Sec side plank (Ball between knees)
20x Bicycles
X5 rounds
Then: 4x 250m ski/row. 1:1 work/rest


In the Gym May 15th

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
2×5 Single leg ass to bench or assisted pistol, split squat if knees are an issue
Then:
5x BSSU
5x Pullups
X5 rounds (Rest 60-90 seconds in between sets)
Then:
30m Bear Crawl
5x Pushups
10x Sit-ups of choice
X5 rounds
Then:
Cool down or White Board options


In the Gym May 5th

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
3×3 Maxercist row
Then:
5x SLSLDL
15m Sled push
X5 rounds (Rest 60-90 sec between)
Then:
5x RMM
30-60 sec superman hold
10x GHD or sit-up of choice
X5 rounds
Then: 2000m Ski/Row for time


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