Workouts

 
December 2017
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In the Gym August 31st

Strength/Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
3 x 3 slsldl
Then:
Work up to a heavy DL
Then:
5 x 5 Deadlift – touch and go style
Complete 8x push press between sets.
Then:
15m Bearcrawl + 10x Push up
x 5
Then:
Finish 8x 30/30sec HARD/easy
Cool Down

Athletes: Jess, Christen, Sarah


In the Gym June 29th

Power Endurance

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 Good Morning
Then:
10x Dead Lift @ .75 or 1x BW
20x KB Swing
60m Farmers Carry
10x Clapping Push up
x 5
Then:
The Hateful Eight
8x 30/30 – for real
Cool Down

29jun2017


In the Gym June 26th

Power Endurance

10:00 Warm up with C2, Air Dyne, Jump rope
2 x 10 Shoulder Openers
3 x 5 Band Y’s
3 x 5 Wall Squat
2 x 10 Squat no weight
Then:
3 x 30/30sec Squat
“Rest” is bottom of the squat
Two Sets, Rest 60sec between each
Then:
2 x 10 RDL @75 – 95#
2 x 5 (per leg) Split Squat @35-55#
Then:
10sec AD Sprint ALL OUT +
50sec Active Rest
10 Rounds
Then:
100m Row Sprint  +
50sec Active Rest
10 Rounds
Then:
30 – 20 – 10 Push ups + Med Ball Sit Throw

Athletes: Lindsay, Christen

16jun2017


In the Gym June 12th

Power

2000m Row
3 x 5 wall squats
3 x 5 goblet squats
2 x 10 shoulder openers
2 x 5 OHS+SOTS combo
2 x 10 ball slams
2 x 5 squat jumps
2 x 5 tuck jumps
2 x 5 knee jumps with PVC

Then:
Work up to heavy knee jump
4@ 15#
3@ 25#
2@30#/35#
2@ 35#/40#
6×2 @ 40#, rest 60 sec between sets

Then:
Mini DB complex
6x high-pull + 6x front squat + 6x jerk + 6x burpees
5 rounds, increase weight each round (no rest except switching weights)

Then:
6×30/30sec hard/easy ski erg

Cool Down

Athlete: Betsy, Elise, Molly

12june2017


In the Gym May 5th

Strength Endurance

10:00 Warm up ski/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 wall squats
30m Tactical lunge x 2 – watch posture!!
Then:
10x Weighted Walking Lunge, hold DBs/KBs at sides; good posture and strict form!
20x Bulgarian Bag Swing or Halo, 10 each direction
x 5 Rounds
Then:
5x Strict Press
10x Anchored Leg Lower
x 5 Rounds
Then:
8x 30/30 sec hard/slightly less hard…at machine of choice. “The Hateful Eight”!
Then:
Cool Down, Foam Roll, Work on Mobility

05may2017


In the Gym April 27th

Power Endurance

10:00 Ski/Row Warm Up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
4x 30/30 sec sprint/easy machine of choice
Then:
2:00 30/30 sec DB PP/OH Hold +
250m Row +
60x Mtn Climber (total)
Rest 2:00
x 3 Rounds
Then:
2:00 30/30 Push Ups/Plank Hold +
50x KB Swing +
1:00 Static Ring Support
Rest 2:00
x 3 Rounds
Then:
2:00 30/30 Halos @25-45# plate (rest is actually rest) +
50x Goblet Squat +
1:00 Pull Ups (continuous)
Rest 2:00
x 3 Rounds
Then:
Cool Down, Crawl Home ;)

Athletes: Betsy, Lindsay

27apr2017


In the Gym April 4th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Mobility work
3 × 5 wall squats
2 × 5 OHS + SOTS
3 × 5 single leg squat to bench
3 × 5 squat jumps
Then:
Warm up to 5RM Jerk or Push Press
(BB/KB/DB athletes choice)
Then:
5x Jerk/PP
7x Box Jump
5 rounds
Then:
Warm up to heavy weighted lunge
Then:
15m weighted lunge
60 sec ring support
6 rounds
Then:
8x 30/30sec “hard”/”slightly less hard” (the “Hateful Eight”)
Then:
Cool Down

Athletes: Kent, Greg, Sari

04apr2017


In the Gym March 30th

Power

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 Squat Jump
Chest opening on Foam roller or bench
Then:
KB Swing + Floor Press (or) Bench Press Ladder
The swing should be as heavy as the athlete can stabilize and chest press heavy as well.
10/1, 9/2, 8/3…
Rest as needed to maintain proper form.
Then:
10x 30/30 machine of choice

Cool Down, Mobility

Athletes: Lindsay, Betsy, Draper

 

IMG_4827


In the Gym February 7th

Power Endurance

10:00 row/ski warm up
2 x 10 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squats
3 x 8 Good Mornings
3 x 5 Squat Jumps
3 x 5 Tuck Jumps
Then:
4x 30sec DB PP / 30sec OH hold
4x 30sec push up / 30sec plank hold
4x 30sec squat / 30sec squat hold
Then:
30sec air dyne + 10x KB Swing + 20x Box Jump + 1:00 rest
x 5 rounds
Then:
Finish with mobility work

Athletes: Betsy, Draper

IMG_4753


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

IMG_9249