Workouts

In the Gym December 6th

Another Birthday Work Out! And this one’s a double…
Ryan and Trenton both turn 34 (: (;

So, 3 strength endurance events + 4 sprints = 34
(we like to celebrate these types of things appropriately, of course)

Warm Up:
10:00 row/ski/air dyne, do some 30-60 second hard efforts to get the lungs going
2 x 8 shoulder openers
3 x 5 cuban press
3 x 5 wall squats
Then:
34 calorie sprint, machine of choice
3x laps bear crawl
4x laps rock carry
Then:
3x Clean (BB or KB)
4x Push press
Max rounds in 340 seconds
Then:
34 calories airdyne/ski/row
3x laps bear crawl
4x laps rock carry
Then:
3x BB Front squat
4x BB Jerk
Max rounds in 340 seconds
Then:
34 calories airdyne/ski/row
3x laps bear crawl
4x laps rock carry
Then:
3x Dead lift
4x Bent over row
Max rounds 340 seconds
Then:
Finish with 34 calories sprint (:

Happy birthday, Ryan & Trenton!

2016dec06


In the Gym December 2nd

Power Endurance

10:00 Warm Up Row
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
Then –
Team Ladder, 11 to 1 to 11 reps
Clean Push Press (Kbs or BB)
Rest while partner is working
Then –
5 x 29 Calories go hard, 1:1 Work:Rest Ratio
Then –
Cool Down

Athletes: Betsy, Jess, Lindsay

2016dec02


In the Gym December 1st

Power Endurance

Warm up 10 min Jog
Then –
Shoulder openers 2 x 8
Cuban press 3 x 5
Wall squats 3 x 5
Goblet squats 3 x 8
Ass to Bench 3 x 5
Push ups 3 x 5
Then –
10 – 1 Ladder of each:
Push Plank Row 2 @ 25# + Back Squat
Then –
30-20-10 reps of each,
Leg lowers + Sit ups
Then –
Cool Down

Athletes: David, Enzo, Chris, Jess

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