Workouts

 
January 2023
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In the Gym December 19th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 squat jumps
2 x 5 tuck jumps
Then:
10 to 1/1-10 alternating Ladder
Ball Slams
Box Jumps
(10 Ball Slams/1 Box Jump, 9/2, 8/3, 7/4, 6/5, 5/6, …etc)
Rest as needed to maintain form
Then:
30sec squat hold OH press with Landmine
60m Farmers Carry Hold – heavy
60 sec jump rope – if athletes can’t jump rope they can do 60 sec wall sit with band around thighs and med ball in lap.
5 Rounds
Then, if time:
8×30/30 hateful eight
Cool down


In the Gym November 7th

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 10 Push Press
Then –
10x KB Swings
10x Ball Slams
60sec rest
X 5 rounds (medium heavy weights)
Then –
5x Heavy Floor Press
5x (each side) Windshield Wipers – lock weight out over chest?
10x Anchored Leg Lowers (weighted at feet?)
X 5 rounds, rest as needed
If time:
1000m ski/row for time
Cool Down with mobility


In the Gym August 26th

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
Then –
Rest as needed to maintain form:
Air Squat: 25, 20, 15, 10, 5
Whip Smash: 5, 25, 20, 15, 10
Body Row: 10, 5, 25, 20, 15
Anchored Leg Lowers: 15, 10, 5, 25, 20
Split Jumps (each side): 20, 15, 10, 5, 25
(Cycle through movements changing reps as noted)
Then:
4x 20sec all out / 10sec rest at machine of choice or jump rope / frog hops / core / etc (pick your poison ;))
Then:
Cool down, stretch


In the Gym December 2nd

Strength 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 30m Tactical Lunge Then: Warm Up to Single Leg “Off the Box” (OTB) Squats (weighted if appropriate; KB at chest) Then: 5x Single Leg OTB Squat – per side; focus on […]


In the Gym June 21st

Power Endurance

10:00 Ski Erg/Row/Airdyne
2 x 5 Cuban Press
3 x 5 Wall Squat
2 x 8 Goblet Squat
2 x 5 Push Up
3 x 10 Good Mornings

Then:
KB FR Squat + Deep Push Up 10-1 Ladder
(10/10, 9/9, 8/8, 7/7, etc…)

Then:
10x Med Ball Sit Toss
10x Ball Slam
x 7 Rounds

Then:
Cool Down

Athletes: Enzo, Macky, James K

DSC_0105

In the Gym January 15th

Power Endurance

Warm up 10:00 C2
Wall squats 3 x 5
Goblet Squats 3 x 8
Push ups 3 x 5

Then: Tabata Fun!
8 rounds (20sec work/10sec rest) of…
Squats
Push ups
Ball Slams
Sit Ups
KB Swings

Then
10 pull ups + 90 sec wall sit x 3

Cool Down

Athletes: Enzo, James K

 

DSC_0087


In the Gym April 25th

Workout:

Strength

Warm up: 10min

wall squats 3 x5

goblet squats 2 x 10

shoulder openers 2 x 10

SOTS 3 x 5

Then: Workup to Heavy KB OHS

2 x 5 2 @ 20#

3 x 4 2 @ 26#

3 x 3 2 @ 30 #

2 x 2  2 @ 40#

6 x 1 @ 2 @ 50 – 55# KBs

Rest 2 – 3 min between sets above 80%

then

8 – 1 – 8 Pull up ladder

then

Row/Ski Erg 2000m FOR TIME

C2 Row


In the Gym March 27th

Workout:

Power Endurance

Warm up: 10:00 Airdyne

Then:

2×5 Wall Squat

2×10 Squat

2×5 Goblet Squat

Then:

50x Squat

50x Frog Hops

x 3

for time:

Then Airdyne Ladder

60, 50, 40, 30, 20, 10cal

rest between intervals is length of time it took to complete previous interval.

 

Gob Squat