Workouts

 
September 2022
M T W T F S S
« Aug    
 1234
567891011
12131415161718
19202122232425
2627282930  

In the Gym September 14th

STRENGTH #6

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 SLSLDL heavy (BB or KB)

Then:

3x per leg SLSLDL

8x Ring or Regular Dip, either can be assisted 

10x Windshield Wiper (total so 5 each side)

x 5 rounds rest 60-90sec between rounds

Then:

10x Anchored Leg Lower

5x Strict OH Press

5 Rounds, rest as needed

Then:

Finish with power intervals:

4 x 250m effort row/ski or 60 sec air dyne, 1:1 work/rest

Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym February 23rd

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 3 Ass to Bench Single leg squat
2 x 10 Good Morning
Then:
work up to Heavyish Deadlift
Then:
5x Deadlift
5x heavy OH Press (strict)
x 5 rounds, rest 60sec between rounds
Then:
10 to 1 ladder,
Burpees
Anchored Leg Lowers/Lifts
(10/1, 9/2, 8/3…)
If time:
8x 30/30 hateful eight
Then:
Cool down


In the Gym December 11th

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 6 Goblet squats – deep, hip opening, focus on posture
2 x 30m Tactical Lunge
Then:
3x per side heavy Step Up – hold weight at sides (if heavy isn’t appropriate for athletes, can switch it to 5 per side moderate weight)
5x per side Single arm/single leg OH press
Rest 60sec between rounds
5 rounds
Then:
30 sec of each:
FLR (or Plank hold) + Sit Up + V-sit Hold + Mountain Climber + Right side plank + Ring Support + Left Side Plank + Flutter Kick
60sec rest
x 2-3 rounds
Then:
2000m ski/row for time
Then:
Cool Down


In the Gym March 16th

Power Endurance

Warm Up 10:00 Airdyne
3 x 5 Cuban Press
3 x 5 Wall Squats
2 x 10 Shoulder openers
2 x 15m OH Walking Lunge
3 x 5 Squat Jumps
Then:
30 – 20 – 10 reps of each
Whip Smash Rope
+ Bulgarian Bag Broad Jump @ 26# Bag
+ KB OH Press 2 @ 20 – 30#
+ Pull Ups
Rest 5:00
Then:
Team Airdyne Ladder
50, 40, 30, 20, 10 Cal
Rest while other player is working.

Whip Smash

Athletes: Rob, Scott

 


In the Gym January 13th

Power Endurance

10:00 row/ski erg
3 x 5 Wall Squat
2 x 5 Goblet Squat
2 x 10 Shoulder Opener
2 x 5 Cuban Press
2 x 30m OH Walking Lunge

Then
5x OH Press +
10x Ball Slam @ ?# +
15x KB Swing @ 40-62# KB
11 rounds
No rest for time

Then
5x Front Squat @ 80% 1RM+
30 Sprint on Airdyne, C2, or Ski Erg
The number of rounds is the number of minutes it took you to do the first event. (:

Cool Down

Athletes: Ants, Ryan, Ian

DSC_0160


In the Gym January 8th

Strength

10:00 warm up
3 x 5 wall squats
3 x 10 Shoulder openers

Then:
5x Pull Up
5x Chin Up
5x Plank Row
3 rounds

Then:
Clean + FS + OH Press
5 + 10 + 15 + 20 + 15 + 10 + 5 reps of each

Then: Bench Press Strip Sets
Max reps @ 165,135,95
x 3

Cool Down

Athletes: Kirk, Seth

DSC_0212