Workouts

 
September 2018
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In the Gym September 11th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 10 Good Morning
Then:
Work up to Heavy Deadlift
Then:
6 x 3 Dead Lift
Rest 2min between sets
Then:
8x Chest Press (on Bench or Bosu)
10x (each direction) Bulgarian Bag Swings or Plate Halos
12x GHD Sit Up (or 6 per arm Weighted Single Arm Sit Up)
x 5 Rounds, rest as needed
Then, If time:
30 seconds sprint (go hard!), 90 seconds Rest
6 rounds
Cool Down


In the Gym March 16th

STRENGTH

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
Then:
5x RDL
10x KB Swings
5x Pull Overs (heavy)
x 5 rounds, rest some between rounds to recover; weights should be heavy.
Then:
10x Deck Squats
10x Bulgarian Bag Swings or Plate Halos (each direction)
x 5; limited rest
If time:
60 sec interval, 30 sec rest
x 3
Cool Down


In the Gym February 6th

PE/SE

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
2 x 5 Squat jumps
2 x 30/30 machine of choice to open up the lungs a bit
Then:
6x Burpee + 8x Box Jumps  
x 5 rounds
Then:
Rest 3 minutes
Then: 
10x Bulgarian Bag Swings/Halos + 5x Pull Ups
 x 6 rounds 
Then:
Rest 3 minutes
Then: if time
3 x 500m Row or 40 cal air dyne 
2:00min rest between rounds
Cool Down


In the Gym January 29th

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 jumps
30m tactical lunge x2
Then:
Work up to front squat weight
Then:
5x Front Squat (or Goblet Squat)
7x Box Jump
x 5 Rounds, rest as necessary
Then:
10x Bulgarian Bag Swing each direction
10x Push Press
30x Frog Hop
x 5 Rounds, limited rest
Then:
1000m Ski for time – two players, each player gets 20 pulls then must switch, see how fast you can get the ski done.


In the Gym January 27th

Power

10:00 warm up
2×10 shoulder openers
3×5 wall squats
3×6 OHS + SOTS
3×5 squat jumps
Then:
Warm up to 3RM Jerk
5 x 3 Jerk or push press rest 1 min between rounds
Then:
Warm up to heavy weighted Lunge
6 x 15m weighted lunge
60 sec static hold between rounds your choice.
Then:
10x Bulgarian bag swing or Halo + 30m Burpee Broad Jump
x 3-5 rounds

Athletes: Kent, Greg

2017jan27


In the Gym October 20th

Strength & Power Endurance

10:00 Warm Up (row/ski/airdyne)
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
30m Tactical lunge (forward and backward)
2 x 10 KB Swings
Then:
5x Split squat per leg (KB or DB in FR position)
5x Single arm / single leg heavy OH press, DB or KB
x 7 rounds, rest as needed to maintain proper form
Then:
10x Bulgarian Bag Swing (10 each direction) + 10x Burpees
x 7 Rounds, again rest as needed but try to crank it out
Then:
Cool Down

Athletes: Sari, Lindsay C, Draper, Kirk


In the Gym October 5th

Power Endurance

Warm up 10:00 C2 or Airdyne
Shoulder openers 2 x 10
Cuban press 2 x 5
Wall squats 3 x 5
KB Swings 3 x 10

Then
5x KB Clean (Heavy)
5x Front Rack Step Up
x 5 Rounds

Then
30m Burpee Broad Jump (or 10x burpee front squat) + 20x Bulgarian Bag Swing (10 each direction)
x 5 Rounds

Cool Down

Athletes: Lara, Christie, Susan


In the Gym September 23rd

Strength

10:00 Row/Ski/Bike
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 10 Goblet Squats Heavy, 2 count hold at bottom, deepen squat, hip opening

Then:
Front Squat 1RM Test
10@ 65#
8@ 85#
5@ 105#
3@ 115#
1@ 120#
1@ 125#
1@ 130#
1@ 135#, failed first, tried again and hit it :)
Rest 3:00-4:00 between sets once it gets heavy

Then:
8x Pull Overs
10x Anchored Leg Lowers
10x Bulgarian Bag Swings (per direction)
10x Ring Push Ups
5 Rounds, rest as needed to maintain form

Cool Down, Foam Roll, Stretch

Athletes:
Betsy, Lindsay, Laura

 

bdo-front-squat


In the Gym August 23rd

Power
Warm up 10:00 bike/run
Wall squats 3 x 5
Goblet squats 3 x 8
Squat jump 3 x 5
Tuck jump 3 x 5
Then:
Work up to heavy Clean & Jerk (~5RM)
Then, 5 x 5 C & J, rest 2:00 between sets
Then:
10-1 Pull Up Ladder
Between each “rung”, do 30m Rock Carry Hold @16-20#
+ 10x (each direction) Bulgarian Bag Swings

Then:
Max time static Rock Carry Hold

Cool Down,
Later Recovery Endurance (bike ride, run, swim)

 

Athletes:  Jim, Ryan, Seth, Greg

 

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