Workouts

 
September 2018
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In the Gym February 6th

PE/SE

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
2 x 5 Squat jumps
2 x 30/30 machine of choice to open up the lungs a bit
Then:
6x Burpee + 8x Box Jumps  
x 5 rounds
Then:
Rest 3 minutes
Then: 
10x Bulgarian Bag Swings/Halos + 5x Pull Ups
 x 6 rounds 
Then:
Rest 3 minutes
Then: if time
3 x 500m Row or 40 cal air dyne 
2:00min rest between rounds
Cool Down


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 27th

Strength Endurance

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
3 x 6 Goblet squats
Then:
6 way BB Complex (or DB/KB)
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat (if DBs do RMM x 3)
6x Push Up
DO NOT put the bar down.
GO immediate to 500m effort Ski, Row, or 50 cal airdyne.
Rest 3:00
x 4 Rounds
Finale:
10 – 1 – 10 Ball Slam/Pull Up Pyramid
(10/1 – 1/10)
Cool Down

Athletes: Jess, SarahMac, Betsy

27june2017


In the Gym January 19th

Power Endurance

Warm up 10:00
2 x 8 Shoulder openers
2 x 5 Cuban press
10x Y’s and Rows (Cross Sym)
3 x 5 Wall squat
2 x 30m Tactical Lunge
Then:
10x (5x per leg) Step up, heavy
10x (5x per arm) Single arm/single leg strict press x 5 rounds
Then:
10x Burpee + 30x Mtn Climber (double count)
x 5 rounds
Then:
Finish with 3 x 500m row or ski for time
1:1 work:rest
Then:
Cool Down

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