Workouts

 
December 2017
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In the Gym November 30th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 slsldl with KB
2 x 10 KB Swing
Then:
Work up to a heavy DL
Then:
5 x 5 Deadlift – touch and go style
Complete 5x strict press between sets.
Then:
15m Bearcrawl + 5x Body row (can be single arm)
x 5
If time finish with with 5x Burpee + 30 sec sprint + rest 60 sec
X 4
Cool Down


In the Gym August 28th

Strength + Supplemental 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, forward and backward one hand then switch.
Then:
Work up to a heavy TGU, if athlete understands TGU have them do from a stand. Learn Swing snatch to get weight overhead.
Then:
5 x 3 TGU per side.
Complete 8x Dip or Ring Dip between sets
Then:
5x Body Row
10x Split Jump
5x Burpee
x 5
Then:
2000m row or ski, or 200 cal airdyne
Cool Down

Athletes: Seth, Greg, Kirk


In the Gym August 17th

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 KB Swing
Then:
8x Box Jump + 10x Split Jump (5 per leg), can be weighted.
x 5 rounds, rest as necessary.
Then:
5x Deck Squat Burpee Combo (this is a deck squat right into a burpee) + 60 sec OH Plate Hold + 60 sec rest
x 5 rounds
Then:
30 sec Ring Support + 10x Body Row
x 4 rounds, rest as necessary

Cool Down

Athletes: Kirk, Andy, Ants


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 11th

Power

10:00 Warm Up Bike/Ski Erg/Row
2 × 8 Shoulder Openers
2 x 5 Cuban Press
Mobility work
3 × 5 Wall Squats
3 x 6 Deep Goblet Squat
Then:
Warm up to heavy Front Squat
Then:
5x Front Squat + 15m HEAVY Sled Push
x 5 rounds, rest as needed to maintain perfect form
Then:
5x Push Up
5x Body Row
5x Reverse Fly
x 5 rounds, again rest as needed
Then:
8x 20/10sec Work/Rest on machine of choice
Rest 2:00
x 2 Rounds
Then:
Cool Down

Athletes: Christen, Devon, Sue

11Apr2017


In the Gym March 22nd

Power

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 10 Good Morning
3 x 5 Squat Jump
Then: can do single leg weighted step up with a speed component if jump not ok for athlete.
5x Box Jump 20” box
5x Box Jump 24” box
5x Box Jump 30” box if appropriate for athlete
4 rounds, finish round one, and begin round 2 back on the lower box.
Then:
10x GHD Sit up
10x Pull Over
8x Body Row
8x Lateral Raise
4 – 5 Rounds, rest as needed to maintain form
If time:
Finish with 8x 20/10 work on machine of choice.

Then:
Cool Down Mobility work

 

Athletes: Enzo, Brion

DSC_0039


In the Gym March 1st

Strength Endurance

10:00 warm up ski/row/airdyne
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 3 SLSLDL with KB
3 x 3 Ass to bench
10x Cross Sym Row and Fly
Then:
Work up to Heavy Deadlift
Then:
This should be touch and go, no dropping of barbell.
5 x 3 Deadlift
Actual rest 1 – 2 minutes between sets.
Then:
5x Pull Over w/heavy KB
5x Body Row w/feet on bench
5x Push Up on rings
x 7 Rounds
No measured rest, try to maintain steady pace.
Then, if time:
2:00 warm up on machine of choice, then…
4x 1:00 sprint, 1:00 recovery (still moving)
(Total time 10:00)

Cool Down – mobility focus

Athletes:
Danny, Chad, Ben

01mar2017


In the Gym February 3rd

Strength Endurance

10:00 Warm Up
2 x 8 Shoulder Openers
3 x 5 Y’s and Cuban Press
3 x 5 Kb OH Press + Stretch
3 x 5 Wall Squats
Then:
Work up in weight to heavy Front Squat
Then:
6 x 3 Front Squat rest 1 – 2 min between
Then:
8 – 1 Ladder
Body Row
Pull Over
Reverse Fly
Barbell Push Press
Then:
Finish with a little personal visit with the C2 – 3 x 500m row rest 3:00 between efforts.

Cool Down

Athletes: Ryan, James, Richard

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In the Gym January 24th

Strength Endurance

Warm up 10:00
2 x 10 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2x (30sec Work/30sec “Rest”): Push Press / “Rest” in OH Position
Then:
Body Row +
Push-Up +
Pull-Up
10-9-8-7-6-5-4-3-2-1 reps of each
Then:
5 min continuous Bear Crawl
Then:
Cool Down

Athletes: Nick, Lee, Ryan

IMG_9249


In the Gym December 20th

Power + Supplemental

Warm up 10:00
2 x 8 shoulder openers
2 x 5 Cuban press
3 x 5 wall squat
30 m Tactical Lunge
2 x 5 SOTS with PVC
Then:
3 x 8 Front Raise
3 x 8 Lateral Raise
3 x 8 Reverse Fly
Then:
5x BB Clean +
20x KB Spike Swing +
60 secs rest
x 5 Rounds
Then:
30 sec ring support + 30 sec sit up + 30 sec rest
x 5 Rounds
Then:
10 – 1 Partner Body Row Ladder (1:1 Work:Rest)

Athletes: Ian, Greg

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