Workouts

 
November 2019
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In the Gym June 13th

Power Endurance

10:00 Warm Up (run/bike/ski erg)
3 x 5 Wall Squats
3 x 8 Shoulder Openers
3 x 5 Cuban Press
Mobility Work


Then:
Barbell Complex, 6 reps of each:
Body Row
Front Squat
Push Press
Back Squat
Push up
3 rounds, increase weight each round (with BB at 45, 55, 65#)

Then:
10 x Pull up + 
20 x KB Swing + 
30 x Box jump + 
40 x Push up + 
50 x Sit Up + 
60 x Burpees + 
10 x Pull ups

Then:
Run a 5K for time

 

 


In the Gym June 26th

Strength Endurance

10:00 Warm Up on Airdyne
3×5 Wall Squats
3×8 Shoulder Openers
3×10 Y’s, T’s, 90/90’s on Cross-Over Symmetry Bands
3×5 Goblet Squats

Then:
Barbell Complex
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat
6x Push Up
3 Rounds, increase weight each round (45, 55, 65# BB)

Then:
5x (5x Weighted Lunge + 5x Push Press) 
x4 Rounds

Later:
Easy 5k ~25min

Athletes: Macky, Julia

 

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