Workouts

In (& Out) of the Gym June 30th

Gym + Outside

Warm up 10:00 C2 Row
3 x 5 Wall Squats
2 x 10 Shoulder Openers
3 x 5 SOTS
5:00 C/FS/PP 2 @ 20# KB x 2 (rest 1:00 between rounds)

Then
90min bouldering session +
10k trail run!

Athletes: Carolyn, Betsy, Johann, Ben

 

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In the Gym June 28th

Strength/Power

Warm Up 10:00 ski erg
3×5 Wall Squats
3×10 Shoulder Openers

Then:
KB Complex, twice through @ 20, 26#KB
10x One Handed KB Swings (5/side)
10x Around the World (5/direction)
10x Figure 8’s (5/direction)
10x Goblet Squats
10x Push Squats
10x Deck Squats
10x OH Squats
10x Halos (5/direction)
10x Windmills (5/side)
10x TGU (5/side)

Then:
Work up to 1RM on Clean High Pull

Then:
3x Clean High pull @ 85% 1RM (115#) + 250m Row (all efforts between 52-57secs)
x8 rounds, 2:00 to complete each round

5:00 “intermission”

Then:
10x KB Swings @ 62# + 30 secs AD (13+cal efforts)
2:00 per round
6 rounds

Then:
10 – 1 Ring Push Up Ladder

Cool Down

Athletes:
Ben, Michael, Ryan

 

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In the Gym June 26th

Strength Endurance

10:00 Warm Up on Airdyne
3×5 Wall Squats
3×8 Shoulder Openers
3×10 Y’s, T’s, 90/90’s on Cross-Over Symmetry Bands
3×5 Goblet Squats

Then:
Barbell Complex
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat
6x Push Up
3 Rounds, increase weight each round (45, 55, 65# BB)

Then:
5x (5x Weighted Lunge + 5x Push Press) 
x4 Rounds

Later:
Easy 5k ~25min

Athletes: Macky, Julia

 

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In the Gym June 22nd

Recovery Day

10min easy pace C2 rower/ski erg
2×5 Wall Squat
2×10 Shoulder Openers 
2×10 Squat
2×5 Goblet Squat 26#

Then
10-1/1-10 Ladder: FS @ 65# + Strict Pull-Up 
(10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 reps slow and steady pace)

Then
30x Step Ups 2 @ 20 KB in FC (15 per leg) + 500m row/ski erg (recovery pace 2:10) 
x 3 rounds, again easy pace just getting it done

Later: 80minute recovery mountain bike ride

Athletes: Jim, Ryan, James

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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

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In the Gym June 16th

Power

10:00 run/bike
3 x 5 Wall Squat
2 x 10 Goblet Squat
3 x 5 Single Leg OTB
3 x 5 Squat Jump
3 x 5 Tuck Jump

Then:
Work up to 1RM Clean (120#)
Then do 6 x 3 at 95#

Then:
10 Box Jumps @24” x 3
6 – 1 Pull Ladder (on rings) x 2

Then:
Heavy TGU 2 per side @ 40, 45, 50#

Cool down 10:00 ski erg 

Athletes: Ian, Ants, Kirk, Greg, Seth

 

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In the Gym June 14th

Power Endurance
10:00 Easy jog
3×5 Wall Squats
3×10 Shoulder Openers
10x OH Reach, Chest Openers on foam roller
Toss Med Balls 5:00Then:
25m Lunge 2KB @ 45# in FC position +
25m Bear Crawl 2DB @ 30#
x2 rounds

Then:
2x 25m OH Walking Lunge @ 85# BB

Then:
10 – 5 Front Squat @ BW Ladder + 30sec Ring Support
i.e. 10/30sec, 9/30sec,…..

Then:

250m Row + 8x Sandbag Get-up
x6 rounds, 60sec rest between roundsLater: Recovery Endurance 45min bike ride

Athletes: Michael, Julie

 

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In the Gym June 9th

Strength + Supplemental

10:00 Warm Up AD/C2
3 x 5 Wall Squats
2 x 8 Shoulder Openers
2 x 10 Goblet Squats
2 x 10 OH Walking Lunges

Then:
Work up to Heavy TGU…
Then do 6 x 2 (per side) TGU

Then:
10x Pull Ups (Strict) + 5x Chest Press on Floor (Dead Stop)
5 rounds

Then:
3 x 90sec FLR, rest 90sec between efforts

Cool Down

Athletes: Betsy, Lindsay, Matt

 

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In the Gym June 7th

Power Endurance

10:00 row/ski/run
3×5 Wall Squats
3×8 Shoulder Openers
3×5 Cuban Press
3×8 Goblet Squats

Then:
DB/KB Complex
6xDL + 6xHi Pull + 6xBO Row+ 6xFSPP + 6xSplit Jump + 6xPush Ups 
x 3 rounds, increase weight each round
2 @ 15#, 2 @ 20#, 2 @ 25#

Then:
Clean + FS + PP @ 65# + 5x push ups
6 rounds no rest for time

Then:
2x (1-6) Pull-up Ladder
2x (1-6) Push-up Ladder

Later, recovery work:
25x Box Jump @ 24″ Box +
50x Ball Slam @ 25# Ball +
50x Wall Ball @ 14# Ball +
25x Box Jump @ 24”

Athletes: Robbie, Scott, James, Macky

 

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In the Gym June 3rd

Power Endurance

10:00 Warm Up AD/C2
3 x 5 Wall Squats
2 x 8 Shoulder Openers
2 x 10 Goblet Squats
3 x 5 Single Leg OTB Squats

Then:
1:00 Step Ups with KB in FR + 20 cal AD + 20m Bear Crawl + 8x Pull Ups
5 rounds

Then:
GUSU’s with 25# bar + KTE
30 – 20 – 10 reps each

Cool down

Athletes: Betsy, Ryan, Ben

 

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