Workouts

 
November 2018
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In the Gym August 6th

Power Endurance, Strength
10 min warm up
2 x 10 shoulder openers
2 x 5 cuban press
Mobility work
3 x 5 wall squats
3 x 6 goblet squats
2 x 10 push ups
2 x 15m walking lunge
2 x 15m OH walking lunge
Then:
20 Cal Airdyne +
10x Kb Chest Press+
5x Pull Up
60sec rest
5 rounds
Then:
10 – 1 Bench Press + Pull Up Ladder (On the Rings If Appropriate)


In The Gym May 30th

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
2 x 10 Good Mornings
30m OH Walking Lunge – (15m forward and backward with each arm)
Then:
Warm up to Heavy Dead Lift
Then:
6 x 3 Dead Lift
Rest 1-2 minutes between sets
During rest, complete 5x Chest Press KBs/DBs on Bench or Bosu
Then:
10x Ball Slams
60 sec OH Plate Hold
5 Rounds, minimal rest
If time:
4 x 250m effort or 60 sec air dyne, 1:1 work/rest
Cool Down


November 17th

Power endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 5 Goblet squat
3 x 5 Squat jumps
then:
10x KB Swing
2:00 minute Row/Ski or Airdyne
1:00 minute Rest
Three Rounds, try to set goal and maintain pace for all three rounds.
Then:
10x Front Squat or Front Rack Squat (with two Kbs which ever is most appropriate for athlete and level of upper body mobility)
2:00 minute Row/Ski or Airdyne
1:00 minute Rest
Three Rounds, again maintain pace
Then:
30 sec ring support + 30 sec OH Hold (plate, double Kbs or Barbell)+ 30 sec rest
x 4
Cool Down

Mobility


In the Gym February 23rd

Power Endurance

10:00 ski/row/airdyne
2 x 8 shoulder openers
2 x 5 cuban press
10x overhead reach, chest openers on bench or foam roller
3 x 5 wall squats
3 x 8 goblet squats
then:
8 to 1 ladder of all:
Pull Ups + DB PP + Push Ups + Bent Over Row
then:
on Airdyne:
50 cal
rest 2:00
40 cal
rest 2:00
30cal
rest 1:30
20 cal
rest 1:00
10 cal
then:
cool down

Athletes: Molly, Susan

 

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In the Gym February 7th

Power Endurance

10:00 row/ski warm up
2 x 10 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squats
3 x 8 Good Mornings
3 x 5 Squat Jumps
3 x 5 Tuck Jumps
Then:
4x 30sec DB PP / 30sec OH hold
4x 30sec push up / 30sec plank hold
4x 30sec squat / 30sec squat hold
Then:
30sec air dyne + 10x KB Swing + 20x Box Jump + 1:00 rest
x 5 rounds
Then:
Finish with mobility work

Athletes: Betsy, Draper

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In the Gym December 2nd

Power Endurance

10:00 Warm Up Row
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
Then -
Team Ladder, 11 to 1 to 11 reps
Clean Push Press (Kbs or BB)
Rest while partner is working
Then –
5 x 29 Calories go hard, 1:1 Work:Rest Ratio
Then -
Cool Down

Athletes: Betsy, Jess, Lindsay

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In the Gym November 7th

Power Endurance

Warm up 10 minutes C2/ski erg/air dyne
2 x 8 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squats
2 x 10 RDL
Then:
Warm up to DB PP and Dead Lift weights
Then:
10 DP PP + 2:00 row (hard effort)
x 3 rounds, rest 2:00 between rounds
5:00 intermission
Then:
10 Dead Lift + 2:00 Airdyne (hard effort)
x 3 rounds, rest 2:00 between rounds
try to keep same pace for each round
5:00 intermission
Then:
10x GHD Sit Up + 10x Bulgarian Bag Swings (each direction)
x 3 rounds
Finish with:
3:00 min FLR (total; break up if needed)

Athletes: Ian, Seth

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In the Gym October 25th

Power Endurance

10:00 warm up row/ski/airdyne
3 × 5 wall squats
2 × 10 goblet squats
2 × 10 shoulder openers
3 × 5 OHS + SOTS combo
3 × 10 DB PP
Then
5 x 3 Front Squats, increase weight each set
Then
20x pull up + 50 cal AD/Ski/Row +
50x goblet squats + 40 cal AD +
40x push ups rings + 30 cal AD +
60x split jumps (30 per leg) + 20 cal AD +
20x windshield wiper + 20 cal AD +
20x KB clean & press + 10 cal AD +
60 sec handstand hold + 20x pull up

Cool Down

Athletes: Brion, Blase, Macky, Jim

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In the Gym September 22nd

Power Endurance
Warm up:
Wall Squats 3 x 5
Wall Ball 2 x 15 @ 14#
Ball Slam 2 x 15 @ 15#
Squat Jumps 3 x 5

1:00 RMM +
10 Pull Ups +
20 Goblet Squats w/ 30/35/40# KB
4 rounds
5:00 rest
then
2:00 KB Swings +
500m Row +
40 Cal Airdyne
3 rounds

Cool Down
Athlete Training: Rob
Rob RMM


In the Gym September 19th

Strength/Power

10 min C2
3 x 5 Wall squats
2 x 10 Squats
3 x 5 Squat jumps

Then
Warm up to 5RM Clean High Pull
Then
5x Clean High Pull + 100m Row; you have 2:00 to complete each segment, then repeat.
8 rounds. Rest is the time left in the 2:00 after completion of Hi Pull/Row.

Then, 5:00 rest “intermission” ;)

Then:
DB Push Press 10x (20/25#) + 30 cal on Airdyne.
6 Rounds. Same format, 2:00 to complete, rest is time you have left.
For PP use a weight you can do all reps without failure or loss of form. Lock out movement at the top of ROM and pause for each rep.

Cool down 10 – 15 min easy row
Athletes:
Carolyn, Betsy
Later…

2 hour Mountain Bike ride at Prince Creek, in the foothills of Mt. Sopris….never a dull moment what a fabulous trail system!

Evening ride Mt. Sopris

Evening ride Mt. Sopris