Workouts

 
August 2018
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In the Gym Aug 3rd

POWER

10:00 Warm up ski erg/airdyne/row

2 × 8 Shoulder openers

2 x 5 Cuban press

Work on mobility

3 x 5 Wall squat

30m Tactical Lunge

3 x 8 Goblet Squats – deep, hip opening, posture!

Then:

Warm up to Back squat + chains

Then:

5 x 8 Accelerating Back Squats with Bar + Chains

rest 2 minutes between rounds; during rest, complete 8x burpees

5 Rounds

Then:

8 to 1 Pull Up Ladder

Between each rung, complete: 60m Farmer’s Carry + 30m Rock Carry

Cool Down


In the Gym July 9th

STRENGTH

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
3 x 6 Goblet Squats
30m Tactical Lunge
Then:
Warm up to Back Squat Bar + Chains
Then:
5 x 5 Accelerating Back Squat @ Bar+Chains; pause at bottom of squat, then accelerate up out of it
Rest 60-90sec between sets
Then:
8x Body Row
5x Heavy Pull Overs
60sec Flutter Kick
5 Rounds; rest as needed
Then:
8×30/30sec hard/less hard @machine of choice
Cool Down


In The Gym May 12th

Power Endurance

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 squat jumps
Then:
10x Accelerating Back Squat (@ bar+chains) + 60 sec Burpees + 30 sec Rest
x 5 Rounds
Then:
10x BS Good Mornings @ 45# bar + 10x Anchored Leg Raises
x 5 Rounds

Cool Down

12may2017


In The Gym March 14th

Power Endurance

Warm up 10:00 C2/AD
2 x 10 Shoulder Openers
4 x 8 Crossover Symmetry
5 x 5 Wall Squats
Then:
30sec Bulgarian Bag Squat + OH Press
30sec Broad Jump with same Bulgarian Bag
x 5 Rounds
Rest 3:00
Then:
15m Heavy Sled Push +
8x Accelerating Back Squats Bar + Chains
x 5 Rounds
Rest 3:00
5x Ring Dip + 5x Pull Over + 60 sec FLR
5 Rounds

Cool Down

Athletes: Zoe

Zoe


In the Gym February 17th

Power

10:00 warm up ski/row
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 10 good mornings
3 x 5 squat jump
3 x 5 tuck jump
Then:
5x Box jump 20”
5x Box jump 24″
x 5
Then:
Work up to 85-90% of Power Clean
Then:
6×3 Power Clean @ 80% 1RM
In between sets during rest, complete:
10x push up + 30x mtn climber
Then:
5x accelerating back squats, 5 sec pause at bottom before jumping out of squat; use bar + chains.
1:1 work:rest (partner up)
x 5-7 rounds total

Cool Down with mobility work

Athletes: Ryan, James

DSC_0065


In the Gym December 23rd

Power

Warm up 10:00 C2/AD
2 x 10 Shoulder Openers
4 x 8 Crossover Symmetry
5 x 5 Wall Squats
Then:
15m Heavy Sled Push (Sled + 3 x 45#) +
8x Accelerating Back Squats Bar + Chains
x 5 Rounds
Then:
60 sec Bulgarian Bag Clean + OH Press
1 : 1 hold squat while partner goes
x 5 Rounds
Then:
5x Ring Dip + 5x Pull Over + 60 sec FLR
x 5 Rounds
Cool Down

Athletes: Susan, Karla

2016dec23


In the Gym November 15th

Power Endurance

10 minutes row/bike/jog
2 x 8 Shoulder Openers
2 x 5 Cross Sym Y’s
2 x 5 Cuban Press
3 x 5 Wall Squat
2 x 5 Squat Jump
Then:
Team 1:
5 x 20 KB Spike Swing
Increase weight each set, 1:1 work:rest ratio (partner swings while other rests)
Team 2:
8x Accelerating Back Squat with chains + 8x Burpees (fast for time minimal rest)
7 Rounds
Switch so both teams do both blocks
Then:
30m Rock Carry + 30m Farmers Carry + 20x Lateral Jumps on/off Bosu ball
x 5 rounds
Cool Down

Athletes: Tyler, Draper, Kirk

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In the Gym August 25th

Power Endurance

10:00 Warm up row/bike/ski erg
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Narrow wall squat
2 x 5 Squat jumps

Then:
10x Accelerating Back Squat (bar + 30# of chains) + 60 secs mtn climbers + 30 secs rest
x 4

Then:
10x BS Good Mornings @ 45# + 10x Anchored Leg Raises/GHD
x 4

Then: 
Cool Down

Athletes: Ants, Johann, Tyler, Kirk

 

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In the Gym August 4th

Strength/Power

Warm up 10min Airdyne
3 x 5 Wall Squat
3 x 8 Shoulder Openers
3 x 5 Cuban Press
Throw Med Balls 5:00

Then:
2 x 20 Split Jump
3 x 5 Jump Squat
3 x 5 Tuck Jump

Then:
5 x 5 Accelerating Back Squat @ 95# (bar + chains)
2 x 10 Sequence Jump Bosu (on/off Bosu, forward, backward, side to side)
4 x 6 Depth Jump (2x vertical rebound, 2x horizontal rebound: off 36” onto 24”, off 36” over paralette)

Then:
3 x 3 Pull Up (strict dead hang, add weight if possible)

Then:
5 x 5 Feet to Hands on Rings/Bar 

Cool down

 

Athletes: Kirk, Greg, Seth

 

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In the Gym May 10th

Strength + Supplemental

Warm up 10:00
Then:
3×5 Wall Squats
3×5 OHS +SOTs with PVC
3×10 KB Swings
2×10 Shoulder openers
Then:
Work up to heavyish Back Squat – go to quads parallel, no deeper.
Then:
5 x 2 Back Squats at 80% 1RM
Rest 2:00 between sets, and complete 8x plank rows during rest.
Then:
7x Accelerating BS with 50% WO load + 15 sec KB Swing + 10 Split jumps (5 per leg), fast and high + 10 clapping push ups; 60secs rest x 5 Rounds

 

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