Workouts

 
October 2017
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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 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 July 7th

Strength + Power

Warm up 10:00 C2/AD/Run
2 x 10 Shoulder openers
2 x 5 Y’s
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 5 SOTS w/PVC
30m Walking Lunges
30m OH Walking Lunges
2 x 5 Squat Jumps

Then:
Learn the Jerk. Warm up to 5RM.

Then:
5 x 5 Jerk @ 45-75#
Rest 2:00 between sets,
During rest, complete 5 Pull Ups.

Then:
10x Box Jump + 20sec Sprint
60sec Rest
4 rounds

Cool Down

Athletes: Carolyn, Ben, Mike

07july2017


In the Gym June 22nd

Power Endurance

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
2x 30/30 DB PP
2 x 5 Squat jump
2 x 10 KB Swing
Then:

Work up to heavy Jerk (barbell) or Push press (DB or KB)
Then:
5x Jerk (or push press)
8x Box Jump
5 rounds, rest 60 seconds between rounds
Then:
60 sec Mountain Climbers + 250m Ski/Row (hard!)
5 rounds, rest 60sec between rounds
If time:
300sec FLR, Plank, or OH Plate Hold (athlete’s choice)
Cool Down

22jun2017


In the Gym June 14th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 5 squat
2 x 10 KB Swing
2 x 5 tuck jump
Then:
Work up to heavy BB or KB clean
Then:
5x Clean + 150m Row or Ski
Rest 60 secs
x 5
Then:
5x Box Jump
10x Deck Squat
5x Strict Press
x 5
Cool Down

14jun2017


In The Gym April 21st

Strength + Power

10:00 C2 or Airdyne
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
Then:
Javorek DB Complex…
6x Hi-pull (from floor) + 6x Bent-over Row +
6x Hang Clean + 6x FSPP +
6x OHS (Single Arm, 3 each side) +
6x Push Plank Row
3 Rounds total; increase weight each round
Don’t put weights done until full round is complete
Then:
Work up to 3RM Dead Lift
Then:
3x Dead Lift @ ? + 5x Box Jump @ ?
6 Rounds, Rest 60-90 seconds between each round
Then, if time:
10 to 1 Team Pull Up Ladder

Cool Down with extra mobility work, foam roll

Athletes: Lara, Karla

21Apr2017


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

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In the Gym December 28th

Power

Warm Up 10:00 row/ski/airdyne
2 × 10 shoulder openers
2 × 5 OHS+SOTS combo
3 × 5 wall squats
3 × 5 goblet squats
2 × 10 ball slams
2 × 5 squat jumps
Then -
Work up to BB Clean
4@
3@
2@
2@
Then -
6 × 2 @
Then -
8x Box Jump + 5x RDL
x 7 rounds
Then -
60 sec Mtn Climber + 15m Bear Crawl + 60 sec rest
x 4 Rounds
Then -
Cool Down

Athletes: Keith, Trenton, James

2016dec28


In the Gym August 21st

Strength/Strength Endurance

Warm up 10:00 C2/airdyne/ski erg
3 x 5 Wall Squats
3 x 5 SOTS
2 x 10 OH Walking Lunge
2 x 5 Tuck Jumps

Then:
Work up to 85% 1RM OHS
Then, 6 x 3 OHS @ ?
2:00 rest between sets

Then:
Ring Dip/Box Jump Ladder @ 28” box
10 – 1/1-10

Then:
Practice KB Snatch 

Cool Down

Athletes: Seth, Ian, Lindsay, Michael

 

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In the Gym July 14th

Strength/Power

Warm up 10min airdyne
3 x 5 Wall Squats
3 x 5 Squat Jumps
3 x 5 Tuck Jumps
20 Box jumps @ 18”

Then:
Work up to 1RM on Snatch High Pull 

Then:
6 x 2 Snatch High Pull @ 90% 1RMThen:
Bench Press Ladder 10 – 1
Handstands for time x 2, 60sec rest between efforts
Box Jump Ladder 8 – 1 @ 24” box

Cool Down
Recovery Endurance 30min+

 

Athletes: Seth, Ian

 

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