Workouts

 
August 2018
M T W T F S S
« Jul    
 12345
6789101112
13141516171819
20212223242526
2728293031  

In the Gym April 20th

POWER

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 deep goblet squat with hip opening stretch
2 x 5 squat jump
Then:
Warm up to Back Squat – not too heavy
Then:
Dynamic-Isometric Back Squat Bar + Chains
Hold 3 secs at top, 3 sec @ 1/4 way down, 3sec @ 1/2 way down, 3sec @ 3/4 way down, then 3sec @ at quads parallel. Jump out of last hold.
4 reps, 3 rounds alternate sets with a partner (1:1 Work:Rest)
Then:
3x @ same weight as above, this time 3-sec hold and jump up from each position on the way down
(1 rep = lower to 1/4 way down, hold and jump up; then lower to 1/2 way down, hold and jump up; lower to 1/2 way down, hold and jump up…etc…)
One person goes through sequence once, then switch
Complete 4 times through, alternating for 1:1 work:rest
Then:
5x Pull Overs + 5x Floor Press + 5x Leg Lowers with Weight Locked out above chest (same as floor press)
5-7 rounds, rest as needed
Then, if time:
4 x 250m interval
1:1 work rest

Cool Down


In the Gym March 23rd

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2x 30m Tactical Lunge
Then:
Work up to heavy SLSLDL BB or KB
Then
5 x 3 SLSLDL per side
In between sets complete 5x Dip or Ring dip
Then:
8x Pull Ups
10x Windshield Wiper or Floor Wiper (5 each side)
30 sec Ring support
x 5 Rounds, rest as needed
Then, if time:
4 x 250m ski/row for time/60sec Airdyne
1:1 Work:Rest
Cool Down


In the Gym January 24th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 Maxercist row
2 x 10 KB Swing
Then:
Work up to heavy BB Clean, if not yet ready for BB clean athlete can do a heavy KB clean with 2 Kbs or Head Cutter Snap with Single Heavy KB (just the first movement of the head cutter) to a Goblet Squat.
Then:
5x Clean (or alternative movement)
8x Deck Squat
60 sec rest
6 rounds
Then:
250m Row + 60 sec Whip Smash + 60 sec rest
x 3
Then:
250m Ski + 30x Ball slam + 60 sec rest
x 3
Then:
4x 30/30sec Mtn Climber/Plank Hold
Cool Down


In the Gym November 28th

Strength

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:
5x Front Squat
20x Halo or Bulgarian bag swing – 10x Each direction
R est as necessary (1-2min between front squat sets if heavy)
x 5
Then:
30 secs sit up or KTE
30 secs mtn climber
30 sec ring support
30 sec rest
x 4
If time:
1:1 Work rest 250m efforts ski or row/or 60 sec air dyne for calories
x 5
Cool Down – mobility work


In the Gym August 22nd

Power

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
30m OH walking lunge
2x 30/30sec DBPP/OH Hold
Then:
Work up to heavy push press weight, can be barbell, DB, or KB
Then:
5x Push Press + 10x Heavy KB Swing + Rest 60 secs
x 5 Rounds
Then:
KB Swing snatch (or clean and press) + Reverse TGU
3 per side + 60x Mtn Climber
x 5 Rounds, rest as necessary.
Then:
1:1 Work rest:
500m interval + rest same time as interval took.
250m interval + “
100m interval + “
Then:
Cool down

Athletes: Lara, Karla, Chris


In the Gym June 22nd

Power Endurance

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
2x 30/30 DB PP
2 x 5 Squat jump
2 x 10 KB Swing
Then:

Work up to heavy Jerk (barbell) or Push press (DB or KB)
Then:
5x Jerk (or push press)
8x Box Jump
5 rounds, rest 60 seconds between rounds
Then:
60 sec Mountain Climbers + 250m Ski/Row (hard!)
5 rounds, rest 60sec between rounds
If time:
300sec FLR, Plank, or OH Plate Hold (athlete’s choice)
Cool Down

22jun2017


In the Gym June 21st

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
Then:
One KB Swing Snatch + One Reverse TGU + One Windmill equals one rep
5x each side
Then:
10x Head Cutter
10x Ball Slam
20x Split Jump (10 per leg)
x 5
Then:
5x 250m Ski/Row go hard! (or 60 sec Airdyne)
1:1 work rest
If time:
60sec Ring Support + 10x KTE
x 3
Cool Down

Athletes: Ian, Seth, Ants

21june2017


In the Gym December 8th

Strength Endurance

Warm up 10:00
2 x 8 shoulder openers
2 x 5 cross sym Ys
2 x 5 cuban press
3 x 5 wall squat
3 x 6 deep goblet squat
Then –
10 – 1 Front Squat + Push Press Strength Ladder,
with Barbell, Dbs or Kbs
Separate movements so 10x front squat + 10x push press and down the ladder…
Increase weight each rung if possible.
Then -
250m ski or row + 60m Farmers Carry
x 5 Rounds, rest as needed
Then -
Cool Down

Athletes: Ian, Seth, Kent

2016dec08