Workouts

In the Gym January 31st

Strength

Warm Up 10:00 row/ski
2 x 8 shoulder openers
2 x 5 cuban press
10x Y’s, 90/90’s, Pull Downs @ x-sym bands
3 x 5 wall squats
30m OH walking lunge
3 x 8 Good Mornings
Then:
Deadlift Strength Ladder
10@ 40%1RM
9@ 50%
8@ 60 %
7@ 65%
6@ 70%
5@ keep increasing
4@
3@
2@
1@
1@ single reps to failure
rest 1-2 min btw heavier sets
Then:
5x ring dips
5x pull ups
90 sec FLR
3 rounds

Finish with hip mobility work

Athletes: Betsy, LC, Johann

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In the Gym January 27th

Power

10:00 warm up
2×10 shoulder openers
3×5 wall squats
3×6 OHS + SOTS
3×5 squat jumps
Then:
Warm up to 3RM Jerk
5 x 3 Jerk or push press rest 1 min between rounds
Then:
Warm up to heavy weighted Lunge
6 x 15m weighted lunge
60 sec static hold between rounds your choice.
Then:
10x Bulgarian bag swing or Halo + 30m Burpee Broad Jump
x 3-5 rounds

Athletes: Kent, Greg

2017jan27


In the Gym January 25th

Power Endurance

Warm up:
Airdyne 5:00
Ski Erg 5:00
Wall Squats 3 x 5
Goblet Squats 3 x 5
Squat Jumps 3 x 5
DB Push Press 2 x 8
Then –
Olympic Complex
6 reps each:
DL
Clean
FS
Jerk
OHS
Back Squat
3 rounds, increasing weight each round
Then –
Pull Up / Burpee Ladder 8-1 / 1-8

Athletes: Seth, Kent, Greg

2017jan25


In the Gym January 24th

Strength Endurance

Warm up 10:00
2 x 10 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2x (30sec Work/30sec “Rest”): Push Press / “Rest” in OH Position
Then:
Body Row +
Push-Up +
Pull-Up
10-9-8-7-6-5-4-3-2-1 reps of each
Then:
5 min continuous Bear Crawl
Then:
Cool Down

Athletes: Nick, Lee, Ryan

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In the Gym January 19th

Power Endurance

Warm up 10:00
2 x 8 Shoulder openers
2 x 5 Cuban press
10x Y’s and Rows (Cross Sym)
3 x 5 Wall squat
2 x 30m Tactical Lunge
Then:
10x (5x per leg) Step up, heavy
10x (5x per arm) Single arm/single leg strict press x 5 rounds
Then:
10x Burpee + 30x Mtn Climber (double count)
x 5 rounds
Then:
Finish with 3 x 500m row or ski for time
1:1 work:rest
Then:
Cool Down

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In the Gym January 18th

Power Endurance

10:00 C2/AD
3×5 wall squats
3×5 SOTS
2×10 shoulder openers
3×8 goblet squats
3×5 knee jumps
3×5 push ups

Then-
Renegade Man-Maker Ladder
10 reps @ 2DB x 10#
8 reps @ 2DB x 15#
6 reps @ 2DB x 20#
4 reps @ 2DB x 25#

Then-
10x KB Clean +
10x Front Squat (KB in front rack) +
10x Push Press
rest 1:00
Five Rounds @ 20/26#

Then-
Cool Down

Athletes: Ryan, Trenton

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In the Gym January 16th

Strength

Warm up 10:00 bike ride to gym
Shoulder Openers 2 x 8
Cuban Press 3 x 5
Wall Squats 3 x 5
Goblet Squats 3 x 6
Walking Lunge 2 x 10
OH Walking Lunge 2 x 10
Then:
5x TGU per side @30#, perfect form
Then:
Warm up to 2 RM Dead Lift
10 @ 135#
8 @ 165#
5 @ 185
3 @ 205#
2 @ 225#
2 @ 245#
6 x 2 @ 245#
Then:
5 x 2 TGU @ 40#
Then:
Cool Down

Athletes: Keith, Trenton, Ryan, James

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In the Gym January 13th

Power Endurance

10:00 Warm Up row/ski/air dyne
2 x 8 shoulder openers
3 x 5 cuban press
3 x 5 wall squats
3 x 5 OHS+SOTS combo with PVC
Then:
Six-Way BB Complex:
6x DL + 6x Bent Row  + 6x Hang Clean + 6x Front Squat + 6x Back Squat + 6x Push Press + 6x Push-up
3 rounds, increase weight each round
Then:
15x KB Swing +
10x Push Ups +
5x Pull Ups +
1:00 plank hold
1:00 rest
x 5 rounds
Then:
Cool Down

Athletes: Mike, Lee

2017jan13


In the Gym January 12th

Power

10:00 warm up row/ski/airdyne
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
Then-
15m Heavy Sled Push
10x Ball Slam
10x Box Jumps
5 rounds for time
Rest 3:00
Then:
1:1 30m Bulgarian Bag Broad Jump + Hold plank while waiting for teammate to finish
3 Rounds
Rest 3:00
Then –
1 to 10 C’s Sadistic Squat Ladder (Each rung hold bottom of squat while teammate squats)
Then –
Cool Down

Athletes: Susan, Chris, Lara

2017jan12


In the Gym January 10th

Strength

Warm up jog 10:00
wall squat 3 x 5
goblet squat 3 x 6
shoulder openers 2 x 10
SOTS 3 x 5
OH walking lunges @ 10# 3 x 10
then
Back Squat Step Up 18” 5 x 3 per leg 24#/45#
Romanian DL – 5 x 3 @ 75#/95#
SLSLDL @  3 x 3 at similar weight to BS step up
then
KB BOSU Chest Press 2 @ 20 – 35# + KBPP 2 @ 20 – 26#
ladder 8 – 1

Athletes: Carolyn, Betsy, Seth

2017jan10