Workout:
Strength
Warm up 10:00,
Wall Squats 5 x 5 work on form,
Goblet Squats 2 x 8 deep squat to ball or low object
4 x 10m OH Walking Lunge
Then
Work up to Heavy SLSLDL
5 @
3@
1@
1@
Then
5 x 3 at 70 – 80%
Then:
5 Pull Ups + 10 GUSU between rounds
Finish with
60 sec Handstand Hold
30 sec rest
60 sec Dip Hold
30 sec rest
60 Sec Dead Hang
30 sec rest
60 sec FLR
30 secs rest
x 2
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.
Workout:
Strength
Warm up 10:00
Tempo for first 5:00min
Then: 30sec hard 30 sec easy for next 5:00
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squat
30m OH Walking Lunge
Then:
6x TGU (3 each side) +
30sec Mountain Climber
Two sets @ 25#, Two sets @ 35#, Two sets @ 45#
Rest 1-2 minutes between sets
Then:
15m Lunge w/KB and DBs 2 @ _____+
10x Split Jump
Six Rounds
Then:
10x 20sec “Rolling Sprint” (10sec work-up + 10sec All-out)
Full rest between each set
Workout:
Strength Endurance
Warm up 10:00
2 x 8 Shoulder openers
2 x 8 Y’s & 90/90 with Cross Over Sym
3 x 5 Wall Squat
2 x 10 DB PP
3 x 8 Goblet Squats
Then:
50x Pull-up +
30x Deck Squats
50x Push-up +
30x Frog Hops
50x Squat +
30x DB PP
50x Sit-up +
30x Burpees
Then:
60 sec handstand hold/60 sec rest
60 sec dip hold/60 sec rest
x3
Workout:
Power Endurance
Warm up 10:00
2 x 8 Shoulder Openers
2 x 5 Push Up Plank Row 2 DB @ 20 – 40#
3 x 5 Wall Squats
3 x 6 Goblet Squat, heavier each set.
Then:
5x BO Row
5x Pull Up – strict, no kip
10 Rounds
Then:
10x Goblet Squat @ 50 – 70# +
500m Row/Ski Erg +
2:00 minute Rest
Three Rounds
Rest 3:00
Then:
10x Goblet Squat @ 50 – 70# +
1:00 Box Jump +
1:00 minute Rest
Three Rounds
Athletes Training: Frank, Laurel, Sari, Carolyn, Johann, Trenton, Ryan
Workout
Strength
Warm up 10:00
2 x 5 Cuban Press
3 x 5 Wall Squat
30m OH walking lunge
2 x 5 Push ups
Then:
Review or Learn TGU
Work up to 2 RM TGU
Then:
6 x 2 @_____?
Then
1:00 Ski Erg + 1:00 OHS
1:00 Ski Erg + 1:00 Ring Push
x 2
Sari, Johann, Carolyn, Seth, Ian, Robyn, Sarah
Workout
Power Endurance
Workout:
5x Bottoms-Up Press +
5x KB Clean & Press +
5x KB Snatch
Three Rounds
Three Sets @ 10 – 30#
Then:
2×10 Back Squat BW
2×10 RDL 50%BW
Then:
Work up to KBFRSquat
Then:
2x KB FR Squat +
200m SkiErg/Row/Airdyne (Sprint) +
4x KB FR Squat +
200m SkiErg (Sprint) +
6x KB FR Squat +
200m SkiErg (Sprint) +
8x KB FR Squat +
200m SkiErg (Sprint) +
10x KB FR Squat +
200m SkiErg (Sprint)
12x KB FR Squat +
200m SkiErg (Sprint)
Athletes Training, Ian, Kirk, Greg
Workout:
Strength
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
30m OH Walking Lunge
Then:
BSSU Ladder 5, 4, 3, 2, 1
Greg 95#
Johann 80#
Kirk 65#
Then:
2:00 Ski Erg + 2:00 Sled Push 135# + 2:00 Burpees
x 4 Rounds
Athletes Training Greg, Johann, Kirk, Lara, Lindsay
Workout:
Strength
Wall Squats 3×5
Goblet Squats 3 x 10
then
Deadlift Strength Ladder:
10 reps @ 135#
9 reps @ 155#
8 reps @ 185#
7 reps @ #
6 reps @ #
5 reps @ #
4 reps @ #
3 reps @ #
2 reps @ #
1 rep @ #
1 rep @ #
1 rep @ #
Between each rung of ladder complete 10x Ring Push-up and 5x Ring Pull-up.
Athletes Training:
Lindsay, Lara, Christie, Karla, Trenton, James, Carolyn
Workout:
Power Endurance
2 x 8 Shoulder Openers
2 x 5 Cuban Press
2 x 6 Goblet Squat
2×5 Burpee
2×10 Jump Squat
3×10 KB Swing (one set each @ 35#, 45#, 55#)
Then:
2 min Max Reps of:
5x DL@ bodyweight (BW) +
10x Strict Press with DBs @ 30-50% BW +
2 min Max Reps of:
10x KB Swing @ 35-55# +
5x Burpee +
2 min Step-up on 18-20″ box
Count reps on step ups and try to keep consistent for all rounds.
3 rounds total.
Then:
1:00 Sit Ups
1:00 Mtn Climbers
1:00 Dip Hold
1:00 Rest
x 3
Athletes Training: Julianne, Dan, Kent, Carolyn, Sari