Workouts

 
July 2021
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In the Gym June 30th

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
30m Tactical Lunge
2 x 10 Frog Hops
Then:
Find weight for Step Ups – at sides or chest
Then:
5x each side Weighted Step Up (alternate legs)
10x Lateral Jumps, at Bosu or Parallette (or side steps with band around thighs)
x 6 rounds, rest 30-60sec between rounds
Then:
10x KB Swings
8x Pull Ups
30x Mountain Climbers (total) – pull knee to opposite elbow
x 5 rounds, rest as needed
Cool Down


In the Gym November 15th

Power Endurance

10 minutes row/bike/jog
2 x 8 Shoulder Openers
2 x 5 Cross Sym Y’s
2 x 5 Cuban Press
3 x 5 Wall Squat
2 x 5 Squat Jump
Then:
Team 1:
5 x 20 KB Spike Swing
Increase weight each set, 1:1 work:rest ratio (partner swings while other rests)
Team 2:
8x Accelerating Back Squat with chains + 8x Burpees (fast for time minimal rest)
7 Rounds
Switch so both teams do both blocks
Then:
30m Rock Carry + 30m Farmers Carry + 20x Lateral Jumps on/off Bosu ball
x 5 rounds
Cool Down

Athletes: Tyler, Draper, Kirk

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