Workouts

In the Gym December 4th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Work on any additional mobility/stability
2 x 10 frog hops
Then –
10x total Split Jumps (or Lunge in Place) + 30sec Sprint @ Machine of choice (or jump rope!)
20x total Split Jumps (or Lunge in Place) + 30sec Sprint
30x total Split Jumps (or Lunge in Place) + 30sec Sprint
Rest 2 minutes
X 2 rounds (bump up to 3 rounds for heavy hitters)
Then –
60m Farmers Carry
30m Rock Carry w/Med Ball
10x Plate Halos each direction
10x (each side) Lateral hops – on floor, BOSU, parallettes
X 4 rounds, rest as needed
Then –
Cool down, stretch


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 April 19th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Work on any additional mobility/stability
2 x 10 frog hops
2 x 5 Split Squats (each side)
Then –
30x Split Jumps (total) + 20sec sprint @ ski/bike/row (or, 25m sprint outside)
20x Split Jumps (total) + 20sec sprint @ ski/bike/row (or, 25m sprint outside)
10x Split Jumps (total) + 20sec sprint @ ski/bike/row (or, 25m sprint outside)
Rest 2 minutes
X 2 rounds (can bump to 3 for some groups)
Then –
60m Farmers Carry
30m Rock Carry
10x (each side) Lateral hops – on floor, BOSU, parallettes
60sec OH Plate Hold
X 5 rounds, rest as needed
Then –
Cool down, stretch


In the Gym November 18th

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 10 Frog Hops
2 x 5 Push Ups
Then –
10 / 8 / 6 / 4 / 2 Ball Slams
After each set of ball slams, do 15m Sled Push heavy and fast
Increase weight on ball slams each set if possible
Then –
60m Farmer’s Carry
30m Rock Carry (Hold med ball out from body straight arms)
10x each side Lateral Hops (on/off bosu, over parallettes, or over line on floor)
X 5 rounds, rest as needed to maintain form
If time:
1000m ski/row for time
Cool down with mobility


In the Gym August 19th

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 5 per side Single Leg Squat to bench
2 x 5 Reverse Flies (light DBs or cross-over symmetry bands)
Then –
10x Push Press
2 minutes Step Ups (can be weighted)
60sec Wall Sit Hold
30sec rest
X 4 – 5 rounds
Then –
30m Rock Carry
60m Farmer’s Carry
10x each side Lateral Hops (over line / parallette / BOSU) – Or 20x Frog Hops
30sec rest
X 4 – 5 rounds
Then –
Cool down, stretch


In the Gym September 6th

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 SOTS press with PVC
30m Tactical Lunge
Then:
Warm up to Back Squat 3 rep weight
Then:
3x Back Squats, heavy
60sec static hold of choice (ring support, front plank, side planks, oh hold…can pick 2 or 3 and rotate throughout the rounds)
60 sec rest
x 6 rounds
Then:
5x Bent Over Rows
30m Rock Carry w/med ball
60m Farmers Carry
5x each side Lateral Jumps over bosu, parallette, or line on floor 🙂 – or, side to side lunges
x 4 rounds, rest as needed to maintain form
Then, if time:
1000m ski/row for time
Cool Down


In the Gym September 18th

Power
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Push Ups
2 x 5 Squat Jumps
Then:
8x RMM + 20x Frog Hops + 1 minute rest
6x RMM + 30x Frog Hops + 1 minute rest
4x RMM + 40x Frog Hops + 1 minute rest
2x RMM + 50x Frog Hops + 1 minute rest
Can increase weight on RMM as reps decrease, if appropriate
If jumping is not appropriate for athlete, can do air squats instead
Then:
30m Rock Carry
60m Farmer’s Carry
60sec OH Plate Hold
5 Rounds, rest as needed
Then:
Cool Down


In the Gym Aug 3rd

POWER

10:00 Warm up ski erg/airdyne/row

2 × 8 Shoulder openers

2 x 5 Cuban press

Work on mobility

3 x 5 Wall squat

30m Tactical Lunge

3 x 8 Goblet Squats – deep, hip opening, posture!

Then:

Warm up to Back squat + chains

Then:

5 x 8 Accelerating Back Squats with Bar + Chains

rest 2 minutes between rounds; during rest, complete 8x burpees

5 Rounds

Then:

8 to 1 Pull Up Ladder

Between each rung, complete: 60m Farmer’s Carry + 30m Rock Carry

Cool Down


In the Gym March 26th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility – hip, chest opening, overhead
3 × 5 wall squats
30m OH walking lunge, forward and backward
Then:
Warm up to heavy TGU
Then:
2x TGU per side
30sec ring support
rest as necessary
x 6
Then:
5x Pull Ups
30m Rock Carry with Med Ball
60sec Wall sit hold with heavier med ball on lap
4 rounds, rest as needed
If time:
6×30/30sec hard/less hard @machine of choice
Cool Down


In the Gym December 6th

Another Birthday Work Out! And this one’s a double…
Ryan and Trenton both turn 34 (: (;

So, 3 strength endurance events + 4 sprints = 34
(we like to celebrate these types of things appropriately, of course)

Warm Up:
10:00 row/ski/air dyne, do some 30-60 second hard efforts to get the lungs going
2 x 8 shoulder openers
3 x 5 cuban press
3 x 5 wall squats
Then:
34 calorie sprint, machine of choice
3x laps bear crawl
4x laps rock carry
Then:
3x Clean (BB or KB)
4x Push press
Max rounds in 340 seconds
Then:
34 calories airdyne/ski/row
3x laps bear crawl
4x laps rock carry
Then:
3x BB Front squat
4x BB Jerk
Max rounds in 340 seconds
Then:
34 calories airdyne/ski/row
3x laps bear crawl
4x laps rock carry
Then:
3x Dead lift
4x Bent over row
Max rounds 340 seconds
Then:
Finish with 34 calories sprint (:

Happy birthday, Ryan & Trenton!

2016dec06