Workouts

 
June 2018
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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 February 15th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 8 goblet Squats
2 x 10 good morning
Then:
Back Squat
Work up to weight, then:
8x Back Squat – pause at bottom to find glutes with stable back.
1:1 work:rest with partner
5 Rounds
Then:
5x Heavy Chest Press, bench or Bosu
60 sec FLR
12x Med Ball Sit Throw
x 5 rounds
Then, if time:
4x 250m interval 60sec rest
Cool Down


In the Gym December 8th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2 x 8 Goblet Squats
Then:
3x per side Swing Snatch (or clean and press) + Reverse TGU + Windmill
Then:
Work up to a heavyish back squat 5 RM
Then:
5x Back Squat + 8x Push Press
x 5 rounds rest as necessary
Then:
5x Bent Over Row
8x KB Swing
10x Split Jump
x 5
Cool Down


In the Gym November 20th

Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
then:
Then
First round:
5x RMM +
2:00 min row/ski or airdyne go hard
2:00 rest
3 rounds, keep track of pace, maintain pace for all three rounds
Then:
10x Back Squat +
2:00 min row/ski or airdyne go hard
2:00 rest
3 rounds, keep track of pace, maintain pace for all three rounds
Then:
5x Push up + 10sec rest x 10 rounds
Cool Down


In the Gym November 9th

Nov 9
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:
5 x 8 Accelerating Back Squat – bar plus chain (15 – 45# bar + chain whatever is appropriate for athlete)
rest 1:00 between rounds
Then:
10x GHD sit up
2 laps waiter’s carry with KB, (light KB in up hand heavy down, 1 lap then switch hand up and down)
x 4
Then: if time
10x Body Row
5x Feet to hands
x 5
Cool Down
Mobility Work


In the Gym October 17th

October 17
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
30m tactical lunge x2
Then:
work up to back squat, not too heavy see note below.
Then:
5x Accelerating Back Squat, hold at the bottom come up fast.
7x Box Jump
x 5 Rounds rest as necessary
Then:
10x Halo or Bulgarian Bag Swing
5x Pull Up
5x Burpee
x 5 rounds
Then: 8x 30/30 the hateful Eight
Cool Down


In the Gym September 14th

Strength + Supplemental

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 8 Goblet Squats
Then:
3x per side Swing Snatch + Reverse TGU + Windmill
x 3 Rounds
Then:
Back Squat
Work up to a heavyish back squat 3 RM
Then:
6 x 3 Back Squat rest between sets
Then:
5x Bent Over Row
8x KB Swing
60 sec interval
x 5
Cool Down


In the Gym July 20th

Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 8 goblet squats
Then:
3x per side
Swing Snatch + Reverse TGU + Windmill
Then:
Work up to a heavyish Back Squat 5 RM
Warm up to Box Jumps
Then:
5x Back Squat + 8x Box Jump
x 5
Then:
5x Bent Over Row
8x KB Swing
10x Split Jump
x 5
Cool Down

Athletes: Kent, Greg

20july2017


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 May 31st

Strength

5K easy jog to warm up
2 x 8 shoulder openers
3 x 5 wall squats
2 x 5 OHS + SOTS combo
2 x 8 goblet squats
Then:
Back Squat Step Ups
5 per leg @
3 per leg @
2 per leg @

Then:
Work up to heavy back squat with chains
10@
8@
5@
3@
3@
then -
6×3 @ 3RM

Then:
5×5 OH Strict Press, 1:00 rest between sets

Cool Down

Athletes: Carolyn, Molly, Betsy

31may2017