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 22nd

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 KB stretch and Press
Then:
5x RDL
20 sec ring support
X5 rounds (Rest 60-90 seconds in between)
Then:
10x “Thruster” with landmine
5x KTE or 10x Feet to hands
X5 rounds
Then: 30 sec plank + 30 sec Flutter kicks + 30 sec Kayaker + 30 sec rest. X3 (Can increase time to 60 sec for challenge)


In the Gym May 12th

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
2x 10 Good morning
Then:
5x RDL (Heavy)
10x Plate Halo (Per direction)
X5 rounds (Rest 60-90 seconds between rounds)
Then:
10x Single KB swing
10x (Per side) Around the world with KB
10x Burpee
X5 rounds
Then: 1000m Ski/Row for time


In the Gym May 8th

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 Deep hip opening Goblet Squats
Then:
5x Back Squat
10x Contralateral Ball march
X5 rounds (Rest 60-90 seconds between)
Then:
5x Floor Press
10x Windshield Wiper
30 sec plank with shoulder tap
X5 rounds
Then: 8×30/30 Hard/Easy


In the Gym April 28th

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 Deep Hip Opening Goblet Squats
Then:
5x Back Squats
6x Dips (Rings/Bar)
X5 rounds (Rest 60 seconds between)
Then:
8x Burpee
5x KTE or 10x Feet to hands
15m Sled Pull
X5
Then: 4x250m ski/Row. 1:1 work/rest


In the Gym April 24th

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 KB Stretch and Press
Then:
5x Deadlift
5x Strict Press single leg single arm
X5 rounds (rest 60 seconds between)
Then:
8x Pullovers
30-60 sec Ring Support
10x Kayaker
X5 rounds
Then:
8×30/30 Hard/Easy on machine of choice.


In the Gym March 20th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 10 Push Press
2 x 30sec hard / 30sec easy @ machine of choice (or jump rope or frog hops) — open up lungs
Then –
8x Ball Slams
200m ski or row sprint
x 5 rounds, 60sec rest between rounds
Then –
5x Pull Ups
8x Push Ups
60sec Mountain Climbers
x 4 rounds, rest as needed to maintain form
Then –
Cool down, stretch


In the Gym March 10th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 5 Push Ups
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
Then –
5x Box Jumps
5x Push Press (heavy)
X 5 rounds, rest 60-90sec between rounds
Then –
3x Pull Ups (can add weight)
60sec Front Plank Hold
10x Sit Ups
X 4 rounds, rest as needed
Then –
4 x 250m sprint at machine of choice (or 25cal air dyne, rest 60sec between sprints
Then –
Cool down, stretch


In The Gym February 3rd

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
30m Single arm OH walking Lunge (forward and backward w/weight in one arm, then switch)
2 x10 per side Single leg hops
Then –
5x per side Lunge with OH Press – can use Landmine or DB in one hand
10x each side Lateral hops (can do on floor, or on/off BOSU soft side up, or over parallettes)
60m Farmer’s Carry (heavy)
X 5 rounds, rest 60sec between rounds
Then –
5x Push Plank Row (with DBs)
30sec Superhero hold
X 4 rounds, rest 30-60sec between rounds
If time – roll the dice for extra credit 😉
Cool down, stretch