Workouts

 
May 2018
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In the Gym February 1st

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
Then:
6 way BB Complex (can be done with Kbs or DBs which ever is more appropriate for athlete)
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Up
Gaol is to NOT put the bar down until push up, do push up with hands on BB or Kbs.
x 3 rounds, increase weight reach round
Then:
40 – 30 – 20 – 10 Cal ladder, work:rest 1:1 on machine of choice.
Then:
8 – 1 Team Pull Up Ladder
Cool Down


In the Gym September 8th

Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
30m Tactical Lunge
Then:
Find weight for heavy step up, farmers carry or front rack athletes choice
Then:
5x Step Up per leg
8x Box Jump
x 5
Then:
5x Pull Over + 10x Anchored Leg Lower + 5x Push Up/lateral hip lift combo
x 5
Then:
If time:
50, 40, 30, 20 Calorie ladder work rest 1 : 1
Cool Down


In the Gym August 1st

Power Endurance

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:
5x Deadlift
10x Pull Up
x 5
Then:
50, 40, 30, 20, 10 Call ladder work rest 1 : 1
Cool Down

Athletes: Chris, Lara, Lindsay, Karla

31jul2017


In the Gym July 13th

Strength & Power Endurance

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
30m Tactical Lunge
Then:
Find weight for heavy step up, farmers carry or front rack athletes choice
Then:
5x Step Up per leg
10x KB Swing
x 6
Then:
5x Pull Over + 10x Anchored Leg Lower
x 5
Then:
Then:
50, 40, 30, 20, 10 Calorie ladder on ski/bike/row
1:1 Work:Rest
Cool Down

Athletes: Erin, Sara, Rachel

13jul2017