Workouts

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

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

 

RippleEffect-row


In the Gym January 29th

Power Endurance

10:00 Warm Up
3 x 5 Wall Squat
2 x 10 Shoulder Opener
3 x 5 Cuban Press
3 x 8 Goblet Squat

Then:
3x (30sec Work/30sec “Rest”) Squat
“Rest” is in quads parallel position
Three Sets, Rest 60sec between each

Then:
Front Rack Squat/PP KB’s
10-1 reps (increase weight each set…until you can’t)

Then:
10x Lunge 2 DB/KB FC @ 20 – 45# +
30sec AirDyne
Ten Rounds

Then:
30sec Ball Slam +
60 sec Jump Rope +
10 pull ups
Five Rounds

Then:
Cool Down

 

Athletes: Enzo, James, Macky

DSC_0080


In the Gym October 26th

Power Endurance

10:00 Airdyne/C2/ski erg
3×5 wall squats
2×10 shoulder openers
3×5 cuban press
10x Y’s, pull downs on bands
3×8 goblet squats
2×8 DB PP
5x squat, tuck jumps

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
x2 rounds for time

Then:
4x 30/30 Push Press (“rest” OH)
Then:
4x 30/30 Mountain Climber (“rest” in plank)
Then:
4 x 30/30 Step ups holding KB in front rack (don’t put KB down)

Then:
“MFAD”
60 secs sit ups + 60 FLR rings + 30 secs feet to hands hanging on pull up bar + 60 secs mtn climbers + 30 secs atomic sit ups
30 secs rest between each activity; 4 rounds.


In the Gym September 29

Power Endurance

10:00 jog/bike/row
3 x 5 Wall Squat
2 x 10 Shoulder Openers
2 x 5 Cuban Press
3 x 10 Goblet Squat

Then:
3x (30sec Work/30sec “Rest”) Squat
“Rest” is in parallel position
Three Sets, Rest 60sec between each

Then:
Front Rack Squat/PP KB’s
10-1 ladder (increase weight each set…until you can’t)

Then:
10x Lunge 2 DB/KB FC @ 20 – 45# +
30sec AirDyne
Ten Rounds

Then:
30sec Ball Slam +
60 sec Jump Rope +
10 pull ups
Five Rounds

Then:
Cool Down


In the Gym September 16th

Strength

10:00 row/ski erg/airdyne (5:00 easy, 5:00 of 30/30 hard/easy effort)
2 x 10 shoulder openers
3 x 5 wall squats
3 x 5 cuban press
2 x 30m OH walking lunge (15m forward/15m backwards, then switch hands)
2 x 8 bent over rows @light db’s

then
10x pull up + 3x TGU (per side)
10x push up + 3x TGU
10x squat + 3x TGU
10x sit up + 3x TGU

then
1:00 FLR + 1:00 rest, x3
1:00 OH hold + 1:00 rest, x3
30sec Ring Support + 1:00 rest, x3

then
hand stand holds for time, rest 1:00 between efforts, x3