Workouts

 
December 2017
M T W T F S S
« Nov    
 123
45678910
11121314151617
18192021222324
25262728293031

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 August 3rd

Strength + Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
30 OH walking lunge (forward/backward each arm)
Then:
Work up to heavy TGU
Then:
6 x 2 TGU, rest some between sets
Then:
10x Halo (each direction)
10x Ball Slam
10x Burpee
x 5
Cool Down

Athletes: Ants, Kirk, Chad

03aug2017


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 12th

Power

2000m Row
3 x 5 wall squats
3 x 5 goblet squats
2 x 10 shoulder openers
2 x 5 OHS+SOTS combo
2 x 10 ball slams
2 x 5 squat jumps
2 x 5 tuck jumps
2 x 5 knee jumps with PVC

Then:
Work up to heavy knee jump
4@ 15#
3@ 25#
2@30#/35#
2@ 35#/40#
6×2 @ 40#, rest 60 sec between sets

Then:
Mini DB complex
6x high-pull + 6x front squat + 6x jerk + 6x burpees
5 rounds, increase weight each round (no rest except switching weights)

Then:
6×30/30sec hard/easy ski erg

Cool Down

Athlete: Betsy, Elise, Molly

12june2017


In the Gym June 5th

Strength 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
Then:
10x Weighted lunge, weight in Farmers Carry
5x Pull up
x 5
Then:
5x RDL
10x KB Swing
15x Burpee
x 5
Cool Down

05june2017


In the Gym April 17th

Power Endurance

Warm up 10:00 ski or row
2 x 8 Shoulder Opener
2 x 5 Cuban Press
3 x 5 Wall Squats
30m OH Walking Lunge
Then:
P1: OH Walking Lunge, both arms up, with KB or DB (while Partner Skis/Rows)
P2: 60 sec ski erg/row/ or bike sprint – go hard!!
Switch
x 6 Rounds, Rest 60 sec between each full round
Then:
10x Deck Squats and Burpee combo – this is a deck squat, laying on back, get up off the “deck” floor then drop right into a burpee…
30x Mountain Climber (total)
x 6 rounds for time
Then:
Cool Down

Athletes: Ryan, James, Seth

17apr2017


In the Gym April 6th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 per side maxercist row
2 x 10 KB swing
Then:
Work up to heavy BB Clean, if not yet ready for BB clean, athlete can do a heavy KB clean or Head Cutter snap (just the first movement of the head cutter).
Then:
5x Clean (or alternate movement, see above)
5x Burpee
60 sec rest
x 5 rounds
Then:
8x Pull Up
8x KB Spike Swing (or standard swing if more appropriate for athlete)
x 7 rounds, limited rest
Then:
6x 30/30sec Mtn Climber/Plank Hold
Then:
Cool Down, extra mobility work

Athletes: Lara, Carrie, Elise

06apr2017


In the Gym February 9th

Strength

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 6 goblet squat heavy with hip opening stretch
10x cross sum Ys, 90/90
Then:
Work up to heavy back squat
Then:
6 x 4 Back Squat, rest 1-2min between sets
In between sets, complete:
8x Floor Press with DBs of Kbs
Then:
10x Burpee
20x Deck Squat
30x KTE
40x Frog Hop
30x Good Mornings
20x Push Up
10x Pull up

Athletes: LP, LC, Greg, Seth

IMG_9506