Workouts

 
May 2017
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In the Gym May 31st

Strength

5K easy jog to warm up
2 x 8 shoulder openers
3 x 5 wall squats
2 x 5 OHS + SOTS combo
2 x 8 goblet squats
Then:
Back Squat Step Ups
5 per leg @
3 per leg @
2 per leg @

Then:
Work up to heavy back squat with chains
10@
8@
5@
3@
3@
then -
6×3 @ 3RM

Then:
5×5 OH Strict Press, 1:00 rest between sets

Cool Down

Athletes: Carolyn, Molly, Betsy

31may2017


In the Gym May 30th

Strength Endurance

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3×5 Wall squats
3 x5 SOTS press
3 x 6 Goblet Squat
Then:
Work up to heavy-ish OHS
Then:
6 x 3 OHS
Rest 1 – 2 min between sets
Then:
5x RMM
10x Weighted Lunge (Kbs/DBs in FC)
x 6 Rounds
Then:
2000m row for time (sub 8:00?)
Then:
30x KTE + 60 second ring hold + 30x mtn climbers
x 3 Rounds
Cool Down

30may2017


In the Gym May 26th

Strength Endurance

10:00 Warm Up
2 × 8 Shoulder Openers
2 x 5 Cuban Press
Work on mobility
3 × 5 Wall Squats
2 x 8 Goblet Squats
Then:
Back Squat – Teams
5x BS @____#
3x BS increase weight
2x BS increase weight
All reps no rest
1:1 work:rest with partner
Person one goes, then person two goes, person one rests
x 5 Rounds
Then:
5x Pull Over
8x Chest Press
10x Split Jump
x 5 Rounds
Then:
4x 250m ski or row, 60sec rest between efforts
Cool Down

Athletes: Lindsay, Chris

26may2017


In the Gym May 24th

Strength

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
30m Tactical lunge x 2
Then:
Warm up to heavy SLSLDL @ BB or KB
Then:
6 x 3 SLSLDL
10x Anchored Leg Lower between sets.
Then:
5x Bent Over Row
10x Push Press
30 sec Sprint
Rest 60 seconds
x 7 Rounds
Cool Down

Athletes: Lara, Karla

24may2017


In the Gym May 23rd

Strength

Warm up 10:00 C2
First 5:00 easy pace
Then: 1:00 Hard/30 sec Easy x 3
Cool Down last 1:00

2 x 8 shoulder openers
3 x 5 KB stretch and press
2 x 5 cuban press
3 x 5 wall squats
2 x 30m walking lunge
2 x 30m OH walking lunge

Then: Learn Hex Bar Deadlift

5 x 8 @ 75#

Then:
5x Push Plank Row, DBs 2 @ 15 – 20#
30 sec Mtn Climbers
5 rounds
Then:
5x KB Bosu Chest Press 2 @ 15
5x KTE
3 rounds
Cool Down

Athlete Training: Sue, LC

23May2017


In the Gym May 19th

Power
10:00 Airdyne/Row/Ski, do 30/30 hard/easy for last 4:00
2 x 8 Shoulder Openers
2 x 5 Cuban Press
10x Ys, 90/90s at X-Sym Bands
3 x 5 Wall Squats
3 x 5 Squat Jumps
3 x 5 Tuck Jumps
3 x 5 Knee Jumps
Then:
3 x 8 DB PP @ 25, 30, 35#
Then:
5x Box Jump (@30″Box) + 3x BB Push Press (Heavy!)
x 7 Rounds
Then:
Rest 5:00min
Then:
10x Bulgarian Bag Broad Jump + 10 sec Sprint + 30 sec Rest
6 rounds
Then:
Cool Down, Extra Mobility Work, Foam Roll 

19may2017


In the Gym May 18th

Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
30m OH walking lunge – forward and backward each arm
Then:
5x TGU + 10x KB Spike Swing
4x TGU + 10x KB Spike Swing
3x TGU + 10x KB Spike Swing
2x TGU + 10x KB Spike Swing
1x TGU + 10x KB Spike Swing
Increase weight as you go and rest as necessary.
Then:
8 – 1 Pull Up Ladder with 30 sec ring support between rungs of ladder
Then, if time:
Team 2000m ski/row or 200 cal air dyne; partner up, each person does 200m (or 20 cal) and then switches; alternate until 2000m (or 200 cal) has been completed.
Then:
Cool Down

Athletes: Carolyn, Betsy

18may2017


In the Gym May 15th

Strength and Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 8 Goblet Squat deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
3x Front Squat
60x Mtn climber
rest 60 secs
x 6
Then:
3x Strict Press
5x Body Row
15m Bear Crawl
x 6
If time:
The Hateful Eight
8x 30/30
Cool Down

Athletes: Lee, Chris

15may2017


In The Gym May 12th

Power Endurance

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 squat jumps
Then:
10x Accelerating Back Squat (@ bar+chains) + 60 sec Burpees + 30 sec Rest
x 5 Rounds
Then:
10x BS Good Mornings @ 45# bar + 10x Anchored Leg Raises
x 5 Rounds

Cool Down

12may2017


In the Gym May 10th

Strength Endurance

10:00 Warm Up
2 × 8 Shoulder Openers
2 x 5 Cuban Press
Work on mobility
3 × 5 Wall Squats
3 x 3 Ass to Bench Single Leg Squat
2 x 10 Good Morning
Then:
Work up to Heavyish Deadlift
Then:
5x Deadlift
10x GHD Sit Up
60 sec FLR
x 5 Rounds
Then:
5x Floor Press
5x Floor Wiper (weight locked out over chest)
x 7 Rounds
Then:
Cool Down

10may2017