Workouts

 
November 2019
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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 9th

Strength Endurance / Power Endurance
Warm Up
3 x 5 wall squats
Then -
Lets try a LIGHT!! Olympic Complex
6x each
Dead Lift
BO Row
Clean
Front Squat
Push Press
OHS or Back Squats
3 rounds, @ 65, 85, ???#
Then -
Bench Press @ 135# + Pull Ups + Seated Military Press with DB 2 @ 25 – 35# + KTE
40-30-20-10 reps of each
Then -
Carolyn’s sadistic squat ladder 1-10-1 holding 26# KB at chest
Then -
Cool down with a 10 x 1:00 + 1:00 rest Ski Erg interval session. 

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In the Gym January 22nd

Strength + Supplemental

10:00 Warm Up
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
2x20m OH Lunge

Then
Renegade Man-Maker Ladder:
10 reps @ 2 x 15# DB
8 reps @ 2 x 20# DB
6 reps @ 2 x 25# DB
4 reps @ 2 x 30# DB
4 x 2 reps @ 35#/40# KB

Then
10x Single Arm BO Row (5 per side) +
10x Curl +
10x Push Press
Five Sets @ 75-95#

Cool Down

 

Athletes: Johann, Ants, Betsy

 

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