Workouts

 
September 2018
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In the Gym August 25th

Power Endurance

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
30m OH Walking Lunge (forward/backward each side)
Then:
5x Head Cutters
8c Burpee
60sec ski/row
60sec rest
4 rounds
Then:
5x Box Jumps
60sec Mountain Climbers
30 sec ring support
60sec Rest
4 Rounds
If time:
8x 20/10 Flutter kick / hold
Cool Down


In the Gym July 11th

STRENGTH

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
30m Tactical Lunge
Then:
Warm up to heavy weighted walking lunges (or weighted step ups if more appropriate)
Then:
15m Heavy Weighted Walking Lunge – weight in Farmer’s Carry
5x Pull Ups
6 Rounds, rest some between rounds
Then:
5x Head Cutter
10x Burpees
5 Rounds
If time:
3 x 30 sec OH Plate Hold, Ring Support, FLR all three in a row for 30 sec each then 30 sec rest.
Then:
Cool Down


In the Gym, May 28th

Warm up: 10 min

2 x 8 shoulder openers
2 x 5 cuban press
mobility work
3 x 5 wall squat
3 x 6 goblet squat
Then:

Ball Slam Ladder/Wall Ball/Burpees

15 reps of each three rounds

Then:

10x Goblet Squat +

30m-60m-90m-120m Shuttle Run (carrying two KB/DB in hands farmers carry position in street)

x2

Then:

20 reps Back Squat @ 45 – 85#

60sec C2/Ski Erg/Airdyne

x 3

Cool Down


In The Gym May 14th

May 14
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 6 goblet squat
2 x 20 kb swing
then
7:00 30/30 Burpees
2:00 rest
7:00 30/30 Step ups 18/20″ box 2 @ 26# KB
2:00 rest
7:00 30/30 F Squat 50% BW
2:00 rest
7:00 30/30 Airdyne, row, ski
cool down 10min
then
300 sec FLR (Rings/toes on box)
Cool Down


In the Gym April 13th

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 jump
2 x 5 tuck jump
Then:
Work up to heavy BB or KB clean
Then:
5x Clean + 150m Row or Ski (or 15 calories Airdyne) – go hard!
Rest 60 secs
x 5 Rounds
Then:
5x Box Jump
10x Burpees
x 5 Rounds, rest as needed
Finish with:
60 sec OH hold + 20x Headcutter, same plate
Cool Down


In the Gym March 30th

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
Then:
Back squat – warm up to 5 rep weight – don’t go too heavy; see below…
Then:
5 x 5 Back Squats with 4-position holds: hold for 3 seconds standing upright, then 3 second holds at each position going down – 1/3  depth, 2/3 depth, full depth; try to accelerate up out of bottom of squat
Rest 1-2 minutes between sets
During rest, do 8x Burpees
Then:
10-1 Pull Overs/1-10 Push Press ladder
(10/1, 9/2, 8/3…)
If time:
30 sec sprint @machine of choice
60 sec rest
4-5 rounds, keep pace consistent for sprints
Cool Down


In the Gym September 22nd

Strength Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3 × 5 wall squats
30m OH walking lunge, forward and backward
Then:
10x Weighted lunge, weight in Farmers Carry
5x Strict press
x 5
Then:
2x TGU per side
60x FLR or Plank
x 5
Then:
4x 30/30 burpees
Cool Down


In the Gym June 6th

Power Endurance

10:00 bike ride warm up
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats
3 x 5 OHS + SOTS
2 x 5 Squat jumps
2 x 5 Tuck jumps
Then -
30 cal AD (go hard!) + 5 burpees + 10 box jumps @24″ box + 1:00 rest
5 rounds
Then -
15 atomic sit ups + 45 sec v-sit hold + 15 leg lowers + 45 sec v-sit hold
3 rounds no rest

Athletes: Christen, Briana

06june2017


In The Gym May 12th

Power Endurance

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 squat jumps
Then:
10x Accelerating Back Squat (@ bar+chains) + 60 sec Burpees + 30 sec Rest
x 5 Rounds
Then:
10x BS Good Mornings @ 45# bar + 10x Anchored Leg Raises
x 5 Rounds

Cool Down

12may2017


In the Gym February 16th

Power Endurance

Warm up 5:00 C2, 5 min Airdyne
3 x 5 wall squats
2 x 10 goblet squats
2 x 10 DB PP 2 @ 15/20#
20x wall ball at 10#
20x ball slam @ 15#
Then:
Barbell Complex:
Deadlift, BO Row, Clean, Front Squat, Push Press, Back Squat
3 Rounds @ 45, 55, 65#
Then:
P1 15m Heavy Sled Pull
P2 Burpees (till pull is completed)
3 Rounds for time
Cool Down

Athletes:

Mike, Lee

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