Workouts

 
December 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 April 3rd

Power Endurance + Strength Endurance

10:00 Warm Up Row/Ski/Airdyne
2×8 Shoulder Opener
2×5 Cuban Press
Extra Mobility Work
3×5 Wall Squats
2×10 Good Mornings
Then:
Barbell Complex…6 reps of each movement, don’t put bar down except to change weight
Dead Lift
Bent Over Row
Hang Clean
Front Squat
Push Press
Back Squat
Push Up (on bar)
3 rounds, increase weight each round
Then:
10X Deadlift @ 115%BW + 25 Box Jumps @ 24″ Box
3 Rounds for time 6:14
Then:
OHS @ 30%1RM + Ring Push Up
30-20-10 reps of each
Then:
5 minute rest
Then:
1:00 All Out on the Airdyne for max calories

Athletes: Carolyn, Lara, Betsy

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In the Gym February 16th

Power Endurance

Warm up 5:00 C2, 5 min Airdyne
3 x 5 wall squats
2 x 10 goblet squats
2 x 10 DB PP 2 @ 15/20#
20x wall ball at 10#
20x ball slam @ 15#
Then:
Barbell Complex:
Deadlift, BO Row, Clean, Front Squat, Push Press, Back Squat
3 Rounds @ 45, 55, 65#
Then:
P1 15m Heavy Sled Pull
P2 Burpees (till pull is completed)
3 Rounds for time
Cool Down

Athletes:

Mike, Lee

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In the Gym June 26th

Strength Endurance

10:00 Warm Up on Airdyne
3×5 Wall Squats
3×8 Shoulder Openers
3×10 Y’s, T’s, 90/90’s on Cross-Over Symmetry Bands
3×5 Goblet Squats

Then:
Barbell Complex
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat
6x Push Up
3 Rounds, increase weight each round (45, 55, 65# BB)

Then:
5x (5x Weighted Lunge + 5x Push Press) 
x4 Rounds

Later:
Easy 5k ~25min

Athletes: Macky, Julia

 

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In the Gym February 29th

Power

Warm up:
10min Airdyne or C2
4 x 5 Wall Squats
Then: 6 way BB Complex
6x Deadlift
6x Bent Over Row
6x Clean
6x Front Squat
6x Push Press
6x Push Up
Do all in a row without letting go of bar, 3 sets, rest 2:00min btw sets, increasing weight each round. 45, 55, 65….

Then
Clean + F Squat + Push Press
@ 45# One Triplet every 20 secs for 6min

Then – Cool Down

 

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Then
10-1 Burpee ladder