Workout
Strength
Warm up 10:00
5 x 5 Wall Squats 5 x 5
2 x 8 Goblet Squats deep squat to ball or low object
30m OH Walking Lunge 10#/14# DB
Then
Work up to Heavy BSSU on 16″/18” Box
5 @
3@
1@
1@
Then
5 x 3 at 70 – 80%
Then:
5 Pull Ups + 10 GUSU between rounds
Finish with
30 sec Handstand Hold + 60 secs rest + 1:00 FLR + 60 secs rest + 60secs DB Push Press @25 – 40# + 60 rest x 2
Athletes Training: Greg, Johann, Kirk, Kent, Lara, Ryan
Workout:
Power Endurance
Warm up 10:00 C2 or Ski Erg
2 x 8 Shoulder Openers
2 x 5 Cuban Press
2 x 5 Wall Squat
30m OH Walking Lunge
2:00 30/30 on machine of choice for WO
Then:
30sec Row/Ski (Hard) +
2:00 “rest”
During “rest period” complete
30x Step up with 2KB @ 10 – 30#
10x Strict Press
10 Rounds
Finish with:
1:00 OH Hold
1:00 Dip Hold
1:00 FLR
Athletes training. Trenton, Ryan, Lindsay, Sari, Carolyn, Johann.
Workout:
Power Endurance
Warm up 10:00 Airdyne of C2
2 x 8 Shoulder Openers
2×5 Wall Squat
2 x 5 Cuban Press
30m OH Lunge w/10#
Then:
10 reps @ 2 x 8-15# DB
8 reps @ 2 x 10-20# DB
6 reps @ 2 x 15- 25# DB
4 reps @ 2 x 15/20-30# DB
Then:
Airdyne Ladder:
50 cal
40 cal
30 cal
20 cal
10 cal
Rest between efforts is the same time as interval took.
Athletes Training: Lara, Ryan, Carolyn, Ben
Strength
Warm up 10:00 C2/AD/jumprope
3×5 wall squats
3×5 cuban Press
2×10 shoulder openers
50x Proper push ups
Then
Bench Press Strength Ladder
10@65#
9@75#
8@85#
7@95#
6@105#
5@115#
4@125#
3@135#
2@135#
1@145#
Do 10x KTE between each rung of ladder
Finish with 50x proper push ups
Athletes: Bryce, David
Power
Warm up 10:00 C2/AD
Then – DB/KB Complex
DL + Hi Pull + BO Row + FSPP + Split Jump + Push Ups
6 reps of each
x 3 rounds, 2@15#, 2@20#, 2@25#
Then
10x KB Snatch (5per arm) + 10x 24” Box Jumps + 60 sec rest
x 6 rounds for time
Rest 5:00
Then
20x split jumps + 20cal Airdyne + 60 sec rest
x 8 rounds for time
Rest 5:00
Then
8 – 1 Ring Push Up + KTE Ladder
time?
Athlete: Karen, Greg, Ian, Seth
Strength
10min Airdyne
3×5 Wall Squats
3×10 Goblet Squats
Then
Dead Lift Strength Ladder:
10 reps @ 95#
9 reps @ 115#
8 reps @ 125#
7 reps @ 135#
6 reps @ 145#
5 reps @ 155#
4 reps @ 165#
3 reps @ 175#
2 reps @ 185#
1 rep @ 195#
1 rep @ 205#, 215#
Between each rung of ladder complete 10x Bosu Press and 5x Ring Pull-up
Rest accordingly between rounds
Athlete Training; Carolyn
Workout
Strength
Warm up 10:00
2 x 8 shoulder openers
2 x 5 wall squat
2 x 5 OH (w/PVC wall squat)
2 x 8 Goblet squat 40/50#
Then:
Work up to “Heavy” OHS
3 rep max
Then:
2x OHS + 4x Front Squat + 4x Back Squat @ OHS 3RM
Four Sets, Rest 2 minutes between each
(can rack btwn FS and BS)
Then:
5x Pull up +
5x Ring Dip
4 Rounds
Then:
10x Strict Press @ 20-25# (static) +
1:00 all out Ski Erg @7-8 resistance
Three Rounds
Athletes Training: Carolyn, Sari, Kirk, Lindsay
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
Ball Slam Ladder/Wall Ball
15 reps @ the following weights:
15, 20, 25, 30 – Slam
10, 14, 18, 18 – Wall
7:03
Then:
10x Goblet Squat +
10m, 20m, 30m, 40m Heavy Drag
x2 5:13
Then:
25 reps Back Squat @ 45#
90sec Airdyne
x 3 9:41
Power
10:00 C2/AD/jump rope combo
3×5 wall squats
3×5 KB press bell up
3×10 push ups
Then
100m all out row + 10x Clean/FS/PP combo
rest as long as it takes to do the previous round
x6 rounds total
Then
20cal all out on Airdyne + 10x bench press (or KB bosu press)
rest as long as it takes to do the previous round
x4 rounds total
Cool Down: 10:00min row
Athletes: Bryce, Betsy, Carolyn, Ryan