Workouts

 
October 2017
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In The Gym July 28th

Strength

10:00 Row/Ski
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility, Stabilization work
3 x 5 Wall Squats
3 x 6 Goblet Squats, deep, hold at bottom

Then:
Work up to 3RM Front Squat
Then:
3x Front Squat +
10x box jump
x8 rounds, rest 60-90 seconds between rounds

Then:
10 – 1 Proper Push Up + ball slam ladder

Cool Down

Athletes: Sari, Elinor, Lindsay

28july2017


In the Gym July 17th

Power Endurance

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats

Then:
30 Step up 2 @ 20/25#KB in front rack + 250m Row (all out)
rest 2:00
3 rounds
Then:
8 x Sled Push/Sled Drag + (2 @ 45# plates for Frank/1 @ 45# for Kelly) +
40x Whip smash
rest 2:00
3 Rounds

Cool Down

Athletes: Sari, Chad, Kirk

17july2017


In the Gym May 19th

Power
10:00 Airdyne/Row/Ski, do 30/30 hard/easy for last 4:00
2 x 8 Shoulder Openers
2 x 5 Cuban Press
10x Ys, 90/90s at X-Sym Bands
3 x 5 Wall Squats
3 x 5 Squat Jumps
3 x 5 Tuck Jumps
3 x 5 Knee Jumps
Then:
3 x 8 DB PP @ 25, 30, 35#
Then:
5x Box Jump (@30″Box) + 3x BB Push Press (Heavy!)
x 7 Rounds
Then:
Rest 5:00min
Then:
10x Bulgarian Bag Broad Jump + 10 sec Sprint + 30 sec Rest
6 rounds
Then:
Cool Down, Extra Mobility Work, Foam Roll 

19may2017


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 September 10th

Power Endurance

Warm up:
10min C2 or Airdyne OR SKIERG!
wall squats 3 x 5
goblet squats 2 x 10
shoulder openers 2 x 10
sots 3 x 5
20x wall ball with 10#
20x ball slam with 10#

then
10x C & J 25-45#
20x Pull Overs 20 – 30#
30x KB Swings @ 30 – 40#
40x Push Squat @ 8 – 13#
50x Push up STRICT
60x Deck Squats
10x Pull ups

cool down 5:00 air dyne

later
recovery endurance


In the Gym August 20th

Power

10:00 Airdyne/C2
3 x 5 wall squats
2 x 10 shoulder openers
2 x 5 cuban press
2 x 8 goblet squats
3 x 5 squat jumps
3 x 5 tuck jumps

Then:
20 rounds of…
24” box jump + broad jump + jump over 18” box + broad jump (each jump goes into the next)

Rest 4:00

Then:
10 rounds of…
10x Accelerating Back Squat (Bar + Chains) + 5x Burpees

Then:
10 x 10 Push ups + Plank Row


In the Gym June 29th

Warm up 10 min

2 x 8 shoulder openers

3 x 5 wall squats

Then:

warm up with Pull-ups, Box Jumps, Push-ups, warm up to Deadlift weight

Then:

Pull-up +

Deadlift @ 50% 1RM# +

Box Jump @ 24″

10-9-8-7-6-5-4-3-2-1 reps of each

3:00 intermision

Push Up +

Push Press @ 2 x 40# DB

10-9-8-7-6-5-4-3-2-1 reps of each

 


In the Gym June 28th

Warm up: 10min C2 or Airdyne

wall squats 3 x5

goblet squats 2 x 10

shoulder openers 2 x 10

Off The Box 5 x 5

then:

Warm up to BW Bench Press if appropriate, if not use weight that works:

Bench Press @ BW (or ?) + Burpee

10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10

rest 5:00

then:

Ball Slam @ 25# + KB Step up @ 2 x 35# KB in Rack Position onto 20″ box

30 – 20 – 10 reps of each

 


In the Gym June 25th

Warm up 10min

2 x 8 shoulder openers

3 x 5 wall squats

then: do 5 of all the movements in the WO

Then:

WO “Those Burpees Suck”

10x Pull up+

20x KB Swing @ 40-62# +

30x box jump @ 24 or 30″ +

40x Proper Push ups +

50x Sit up +

60x Burpee +

10x Pull ups

then:

static holds

Hang from pull up bar for time:

Static Ring hold in dip position for time:

FLR on rings for time:

 


In the Gym June 23rd

10 min warm up C2/AD

2 x 8 shoulder openers

3 x 5 wall squats

2 x 10 goblet squats

2 x 20 kb swing

then:

7:00 30/30 Mtn Climbers – rest in plank

2:00 rest

7:00 30/30 Step ups 18/20″ box 2 @ 26# KB do not put KBs down

2:00 rest

7:00 30/30 Front Squat 50% BW – or Goblet squat/or 2 Kbs in Front Rack

2:00 rest

7:00 30/30 BB PP

then:

300 sec FLR/Dip Hold/or Handstand(or)Plate Hold