Workouts

 
October 2017
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In the Gym September 20th

Strength + 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 SOTS Press
3 x 6 Deep Goblet Squat
Then:
Work up to heavy-ish OHS – if appropriate otherwise use this to teach an gain mobility with light weights.
Then:
6 x 3 OHS rest 1 – 2 min between sets
Then:
15m Bear Crawl + 10x Split jump
x 6
Then
If time, the “Hateful 8″ 8x 30/30
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 July 25th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 SOTS Press
3 x 6 Deep Goblet Squat
Then:
Work up to heavy-ish OHS
Then:
6 x 3 OHS
Rest 1 – 2 min between sets
Then:
10-1 Push Up Ladder
Between sets, do 15m Bear Crawl
Then:
6×30/30 hard/easy @machine of choice
Cool Down

Athletes: Keith, James, Trenton

25july2017


In the Gym July 6th

Strength Endurance

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
3 x 3 SLSLDL per side
2 x 10 KB Swing
Then:
Work up to a heavy Dead Lift
Then:
5 x 5 Deadlift – touch and go
Between sets, complete 5x Strict OH Press
Then:
15m Bearcrawl + 5x Pull up
x 5
Finish with 8x Burpee + 30 sec sprint
X 5
Cool Down

Athletes: Erin, Molly, Jess

06july2017


In the Gym June 1st

Strength Endurance

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
30m Tactical Lunge
Then:
Find weight for heavy step up, farmers carry or front rack
Then:
5x Step Up per leg
5x Strict Press single arm single leg (5 per arm)
x 7 Rounds, rest as needed
Then:
15m Bear Crawl + 5x Push Up (Rings, Bosu, or Floor)
x 5 Rounds
Then:
If time the “Hateful 8″ (8minutes 30/30sec Hard/Less Hard)
Then:
Cool Down

Athletes: Ryan, Greg

01june2017


In the Gym May 15th

Strength and Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 8 Goblet Squat deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
3x Front Squat
60x Mtn climber
rest 60 secs
x 6
Then:
3x Strict Press
5x Body Row
15m Bear Crawl
x 6
If time:
The Hateful Eight
8x 30/30
Cool Down

Athletes: Lee, Chris

15may2017


In the Gym April 25th

Strength Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
Then:
6-way BB or KB Complex…
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Up
*do NOT put the bar down until push ups
3 rounds, increase weight reach round, no rest
Then:
Team 2000m Ski
Each player goes for 200m then they QUICKLY switch, until 2000m is accomplished (5 sprints per player)
Rest 4:00
Then:
20x Sit Up Med Ball Throw
30m Bear Crawl
x 5 rounds for time
Then:
Cool Down

Athletes: Jess, Erin, Christen

25Apr2017


In the Gym April 12th

Power

10:00 ski/row/airdyne warm up
2 × 8 shoulder openers
2 x 5 cuban press
Extra 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 below)
Then:
5x Back Squat, hold 3 seconds at the bottom of squat, come up fast
7x Box Jump
x 5 Rounds, rest as necessary
Then:
10x Halo or Bulgarian Bag Swing (each direction)
10x Push Press
x 5 Rounds, rest as necessary
Then:
3:00 Bear Crawl (continuous)

Cool Down

Athletes: Lee, Jim, Betsy

12apr2017


In the Gym March 17th

Strength Endurance

Warm up
Wall Squat 3 x 5
Bench Squat 5 x 5
Shoulder Openers 2 x 8
3 x 60 sec FLR
OHS + SOTS w/PVC 3 x 5
Pull ups 5 x 5

Workout:
14# Med Ball Hold in Rock Carry 60secs +
30m Bear Crawl
5 rounds
Then:
60 sec Overhead Plate Hold +
60 sec Ring Support
5 rounds
Then:
FLR Hold 60secs +
8 pull ups
5 Rounds

Cool Down

Athletes: Molly, Elise

DSC_0006

 


In the Gym February 2nd

Power Endurance

Warm up 10:00
2×10 Shoulder Openers
2×5 Wall Squat
2×5 Goblet Squat
30m OH Lunge
Then:
2x TGU per side + 30m Bear Crawl
x 5 rounds
Then:
10x BOSU Piston Press +
5x Pull-up +
60sec Sprint on SkiErg
x 5 rounds

Cool Down

Athletes: Betsy, Chris, Lee,

 

02feb2017