Workouts

 
May 2018
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In the Gym April 16th

POWER

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 SOTS with PVC
3 x 5 squat jumps
Then:
10x KB Swings
5x Box Jumps
5 rounds, rest some between rounds to maintain form
Then:
15m Weighted Walking Lunges
5x Push Ups (hands on DBs for extra depth if appropriate)
3x Dead Hang Pull Ups (can add weight if appropriate)
6 Rounds, rest as needed
Finish with
6x 30/30 work/slightly less hard
Cool Down


In the Gym March 26th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility – hip, chest opening, overhead
3 × 5 wall squats
30m OH walking lunge, forward and backward
Then:
Warm up to heavy TGU
Then:
2x TGU per side
30sec ring support
rest as necessary
x 6
Then:
5x Pull Ups
30m Rock Carry with Med Ball
60sec Wall sit hold with heavier med ball on lap
4 rounds, rest as needed
If time:
6×30/30sec hard/less hard @machine of choice
Cool Down


In the Gym January 19th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
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/Push Press (BB/KB/DB athletes choice)
Then:
5x Jerk/PP
7x Box Jump
5 rounds – rest as necessary
Then:
10x Ball Slam
10x KB Swing
x 5 Rounds, limited rest
Then:
If time:
8x 30/30 (the Hateful Eight) – keep pace consistent through out.
Cool Down


In the Gym January 16th

Power

10:00 warm up + mobility work
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 OH Wall squat with PVC
Then:
KB Swing Snatch + OH squat (single arm): athlete does a switch snatch to get KB in OH position then does a over head squat with that single KB in hand overhead…

5x KB Swing Snatch + OH squat per side
10x Burpee
5x KB Swing Snatch + OH squat per side
10x Pull up
5x KB Swing Snatch + OH squat per side
10x Deck Squat
5x KB Swing Snatch + OH squat per side
10x Body Row
Then:
Finish with:
10x 30/30 Machine of choice
Cool Down, Mobility


In the Gym September 22nd

Strength Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3 × 5 wall squats
30m OH walking lunge, forward and backward
Then:
10x Weighted lunge, weight in Farmers Carry
5x Strict press
x 5
Then:
2x TGU per side
60x FLR or Plank
x 5
Then:
4x 30/30 burpees
Cool Down


In the Gym September 20th

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 5 SOTS Press
3 x 6 Deep Goblet Squat
Then:
Work up to heavy-ish OHS – if appropriate otherwise use this to teach an gain mobility with light weights.
Then:
6 x 3 OHS rest 1 – 2 min between sets
Then:
15m Bear Crawl + 10x Split jump
x 6
Then
If time, the “Hateful 8″ 8x 30/30
Cool Down


In the Gym August 24th

Strength + Power

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
2 x 10 Good morning
3 x 3 Maxercist row
Then:
Work up to heavy RDL
Then:
3x RDL + 8x Box Jump
x 6 rounds, rest as necessary
Then:
10 – 1 Pull Up Ladder, core work of choice between each rung of ladder…
e.g. 10 reps of something – GHD sit up, Anchored Leg Lower, Windshield Wiper, Med Ball Sit Throw, Knee Tucks with FST, etc
Then:
The “Hateful 8!” (8x 30/30sec work hard, work slightly less hard)
Then:
Cool Down


In The Gym July 31st

Power Endurance
Warm up:
5:00 Airdyne, each minute a little harder
5:00 Jump Rope, 3x 90sec blocks, cool down 30 sec
Then:
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squat
3×8 DB PP
Then:
5x KB Swing + 5x Goblet Squat +
10x KB Swing + 10x Goblet Squat +
15x KB Swing + 15x Goblet Squat +
20x KB Swing + 20x Goblet Squat
Then:
4x 30/30sec Push Press 2DB@15# (Hold OH during “Rest”)
Then:
4x 30/30sec Mountain Climber (Hold Plank during “Rest”)
Then:
4 x 30/30sec Step ups holding 26# KB in front rack (Keep KBs at chest during “Rest”)
Then:
Finish with 200FY – female standard – as many calories as you can burn in 10:00 on the Airdyne, strategize!
Cool Down, Mobility Work
Athletes: Lindsay, Karla, Chris

31jul2017


In the Gym July 11th

Strength 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:
5x Front Squat
20x Halo
Rest 60 secs
x 5
Then:
30 secs sit up
30 secs mtn climber
30 sec ring support
30 sec rest
x 4
If time:
The Hateful Eight
8x 30/30
Cool Down

Athletes: Ryan, Ben, Lindsay

11jul2017


In the Gym March 25th

Power Endurance

Warm up 10:00 yoga, jog, jump rope
Wall Squats 5 x 5
Goblet Squats 2 x 8
Then:
6:00min running/biking/ski erg/row effort 30 sec HARD/30 sec easy recovery pace.
Rest 3- 4:00 (you should need this…)
x3 Rounds
Then:
6:00min speed step up 12” object 30 sec HARD/30 sec walk around to recover.
Rest 3 – 4:00 (you should need this…)
x2 Rounds
Then:
6:00min Burpees go FAST work on hip snap speed/30 sec easy walking around
Rest 4:00 (you should need this…)
x2 Rounds

Later Rec End < 60min

 

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