Workouts

 
October 2017
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In the Gym September 28th

Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30 OH walking lunge – forward and backward then switch arms.
Then:
Stations: rotate through every min on the min. Athletes have 60 sec to complete the station, their rest is the remainder of the 60 secs
150m Ski
10x Pull Up
10x Halo – both directions
10x Ball Slam
10x Deck Squat
x 5
Then:
2000m ski or row or 200 cal air dyne for time
Cool Down


In the Gym September 26th

Strength + Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 Ass to Bench Single leg squat
2 x 10 Good Morning
Then:
work up to Heavyish Deadlift
Then:
5 x 5 Deadlift
10x Pull Up between deadlift sets
Then:
10x Ball Slam + 5x Box Jump combo
x 5
Then:
1000m effort or 100 cal Airdyne
Cool Down


In the Gym August 14th

Power

10:00 warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility – hip opening, overhead
3 × 5 Wall squats
3 x 6 Goblet squats deep, hold and stretch
3 x 5 Squat jump
Then:
Work up to heavy clean (BB or KB)
Then:
5x Clean + 10x Ball Slam + Rest 60 seconds
x 5-7 Rounds
Then:
Work up to Heavy Chest press, can be Bench, DB or Kbs…
Then:
5x Chest Press + 15m Heavy Bear Crawl
Rest as necessary
x 5 rounds
Then:
Finish with machine of choice; 60 sec interval (go hard!) / 60 sec rest, keep pacing consistent.
x 4 rounds
Then:
Cool Down

Athletes: Jess, Michelle, Betsy


In the Gym August 3rd

Strength + Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
30 OH walking lunge (forward/backward each arm)
Then:
Work up to heavy TGU
Then:
6 x 2 TGU, rest some between sets
Then:
10x Halo (each direction)
10x Ball Slam
10x Burpee
x 5
Cool Down

Athletes: Ants, Kirk, Chad

03aug2017


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 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 June 21st

Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m OH walking lunge
Then:
One KB Swing Snatch + One Reverse TGU + One Windmill equals one rep
5x each side
Then:
10x Head Cutter
10x Ball Slam
20x Split Jump (10 per leg)
x 5
Then:
5x 250m Ski/Row go hard! (or 60 sec Airdyne)
1:1 work rest
If time:
60sec Ring Support + 10x KTE
x 3
Cool Down

Athletes: Ian, Seth, Ants

21june2017


In the Gym June 16th

Power Endurance

10:00 Warm Up
2 × 8 Shoulder Openers
2 x 5 Cuban Press
Work on mobility
3 × 5 Wall Squats
3 x 5 Squat Jump
2 x 10 Good Morning
Then:
KB Swing + Push Up Ladder
1 – 10/10 – 1
1 Swing (heavy)/10 Push up, make them hard – rings, clapping, hands on DBs
Then:
One to One work rest
50, 40, 30, 20, 10 cal ladder machine of choice go hard
If time:
Ball Slam Team Ladder
10 – 1
Cool Down

Athletes: Draper, Dan, Betsy

16june2017


In the Gym April 19th

Power Endurance

10:00 Ski/Row
2 × 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 × 5 Wall Squats
4 x 30/30 machine of choice to open up the lungs a bit
Then:
10x Ball Slam + 5x Pull Up
8-10 rounds
Then:
10x Bulgarian Bag Swings + 5x RMM
8-10 rounds
Then:
Cool Down

Athletes: Kirk, Sari, Andy, Ian

19apr2017


In the Gym March 9th

Power Endurance

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
OH Mobility work on Floor or Foam roller
3 x 5 SOTS press
Then:
Work up to heavy Push Press (DB, KB, or BB)
5x Push Press
Rest some between sets, & during rest complete
20x Ball slam or Whip smash
x 5 Rounds
Then:
5x RDL + 10x Split Jump (per leg)
x 5 – 7 rounds
If Time:
4x 30/30 mtn climber/plank

Cool Down – Mobility

Athletes:
Chad, Danny, Ryan, James

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