Workouts

 
July 2016
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In the Gym July 28th

Power Endurance

Warm up 10 min jog
Wall Squats 3 x 5
Goblet Squats 2 x 5
KB Swing 2 x 20
Single Leg OTB 3 x 5 per leg @ 18” box 

Then
7min 30/30 Burpees 2:00 rest
7min 30/30 Weighted Step Ups @ 18” box (hold KB in FR during rest)
2:00 rest
7min 30/30 F Squat @50% BW (don’t put bar down)
2:00 rest
7min 30/30 Mtn Climbers (hold plank during “rest”)

Then:
Air Dyne Ladder 
50 cal, 40, 30, 20, 10 
3:00 rest between efforts

Cool Down 
10- 15 min C2 Row or AD

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In the Gym July 27th

Power Endurance

10:00 Easy Run
3 x 10 Wall Squats
3 x 10 Squat Jumps
3 x 10 Burpees
3 x 10 KB Snatch (5 per arm)

Then:
15x FS @ 3/4 BW + 15x Renegade Man Makers 2 @ 20 – 30#DB
x6 rounds

Rest 5 min

Then: 
2000m C2 row for time! 

Recovery Endurance 30min

 

Athletes: James, Macky

 

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In the Gym July 25th

Strength

Warm up 10min jog
Wall Squats 5 x 5
Goblet Squats 3 x 8
Cuban Press 3 x 5
Shoulder Openers 3 x 8Then:
Warm up to heavy front squat
Then 6 x 2 @ 80%1RM, rest 2 – 3  min between sets

Followed by single leg work:
5 x 5 SLSLDL @ 1/2 BW – BW

Then:
5x ring push ups + 60 secs mtn climbers
5 rounds

Cool Down
10-15 minute row
Foam Roller
Cross Over Symmetry Bands Y’s, T’s, 90/90’s

 

Athletes: Enzo, James

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In the Gym July 21st

Strength 

Warm up: 10min C2 or Airdyne
Wall Squats 3 x 5
Goblet Squats 2 x 10
Shoulder Openers 2 x 10
SOTS 3 x 5Then: Workup to Heavy TGU (with Barbell or KB)
3 × 5 @ 50% (per side)
3 x 4 @ 60%
3 x 3 @ 70%
2 x 2@ 80%
6 x 1 @ 90%
Rest 2 – 3 min between sets above 80%

Then:
“ABS” (I love it when people ask if they can work abs)
60 secs Sit ups + 30 sec feet-to-hands (hanging on pull up bar or rings, minimize swing) + 30 sec V-ups + 60 FLR on rings + 30 sec V-seat hold + 30 sec knees-to-elbows + 60 sec mtn climbers
Complete 1 round, rest 2:00, 3 rounds total

Later in the Day: Recovery Work 30 min walk

 

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In the Gym July 18th

Strength

Warm up 10 min run
3 x 5 wall squats
3 x 8 goblet squats
3 x 5 Y & T’s with band
3 x 5 SOTS
2 x 5 OHS with PVC (facing wall)Then:
Warm up to 60 -70% 1RM Front Squat
Then 5 x 5 FS, rest 1min between sets

Then
Work on narrow grip Overhead Squat
5 x 5 OHS @ 30 – 50% with whatever form/shoulders will allow
Rest 1 min between sets

Cool Down:
5k row at 2:05 pace

 

Athletes: Lindsay, Jess, Tara

 

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In the Gym July 14th

Strength/Power

Warm up 10min airdyne
3 x 5 Wall Squats
3 x 5 Squat Jumps
3 x 5 Tuck Jumps
20 Box jumps @ 18”

Then:
Work up to 1RM on Snatch High Pull 

Then:
6 x 2 Snatch High Pull @ 90% 1RMThen:
Bench Press Ladder 10 – 1
Handstands for time x 2, 60sec rest between efforts
Box Jump Ladder 8 – 1 @ 24” box

Cool Down
Recovery Endurance 30min+

 

Athletes: Seth, Ian

 

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In the Gym July 13th

Power Endurance

10:00 Row/ski erg/airdyne
5 x 5 Wall Squat
2 x 10 Squat
2 x 5 Goblet Squat
3 x 5 Push Press 2 @ 15-25lb DB
5 x 5 Single Leg Off-the-Box Squat (OTB)
5 x 5 Front Squat (increase weight each set)Then:
5x Front Squat + 10x FR Step Ups (5 per leg @ 18”) 2KB@20#
x7 rounds, rest as neededThen:
50x Ball Slam @ 15/20# + 50x Wall Ball @ 10/14# + 50x KB Swing @ 35/45#
(Steady pace, rest as needed to maintain proper form)Then:
5x Pull ups + 5x push ups every 60 secs for 10 minutes

Cool down

Athletes: Macky, James, Curtis

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In the Gym July 11th

Workout Name: “This is Bullshit”, uttered somewhere around round 5… ;)

Power Endurance

Warm up:
5 minute Row @ Easy Pace
Throw Medicine Balls 5:00
2 x 5 Wall Squats
3 x 8 Goblet Squats
10x OH Reach, Chest Openers

Then:
DL 10x @ 135# + 50m Waiters Carry 30#KB OH/55#KB FC + 50x Windshield Wipers
x 8 rounds, no prescribed rest just try and get through it as quickly as possible without compromising form of course

Cool Down:
50x Squat + 5:00 Easy Row on C2
Foam Roller, Stretch

 

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In the Gym July 7th

Power

10:00 Easy jog 
Wall Squat 3 x 5
Squat 2 x 10
Split Squats 3 x 5
Shoulder Openers 2 x 10
SOTS 3 x 5
Split Jump 10 x 5 for form

Then:
Work up to 1RM on the Jerk 
Then do 6 x 3 at 80% of 1RM

Then:
5 x 5 Push Ups
1:00 FLR Hold (Rings) + 1:00 Rest, x3

Cool Down

 

Athletes: Ben, Tyler, LC

 

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