Workouts

 
October 2017
M T W T F S S
« Sep    
 1
2345678
9101112131415
16171819202122
23242526272829
3031  

In the Gym September 28th

Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30 OH walking lunge – forward and backward then switch arms.
Then:
Stations: rotate through every min on the min. Athletes have 60 sec to complete the station, their rest is the remainder of the 60 secs
150m Ski
10x Pull Up
10x Halo – both directions
10x Ball Slam
10x Deck Squat
x 5
Then:
2000m ski or row or 200 cal air dyne for time
Cool Down


In the Gym September 28th

Power Endurance

2 x 8 Shoulder opener
2 x 5 Cuban press
3 x 5 Wall squat

Then:
Every Minute on the Minute…
Minute 1: 150m Ski
Minute 2: 8x Pull ups
Minute 3: 15x Kettlebell Swings
Minute 4: 15x Ball Slam
Minute 5: 10x Goblet Squat
5 Rounds, rotate through stations, rest is the remainder of the minute given to do the work.

Then:
Squat ladder 10-1 alternating with partner; hold bottom while partner squats

Then:
Cool Down

Athletes: Ryan, Trenton, James, Keith

dsc_0044