Workouts

 
October 2017
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In The Gym July 31st

Power Endurance
Warm up:
5:00 Airdyne, each minute a little harder
5:00 Jump Rope, 3x 90sec blocks, cool down 30 sec
Then:
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squat
3×8 DB PP
Then:
5x KB Swing + 5x Goblet Squat +
10x KB Swing + 10x Goblet Squat +
15x KB Swing + 15x Goblet Squat +
20x KB Swing + 20x Goblet Squat
Then:
4x 30/30sec Push Press 2DB@15# (Hold OH during “Rest”)
Then:
4x 30/30sec Mountain Climber (Hold Plank during “Rest”)
Then:
4 x 30/30sec Step ups holding 26# KB in front rack (Keep KBs at chest during “Rest”)
Then:
Finish with 200FY – female standard – as many calories as you can burn in 10:00 on the Airdyne, strategize!
Cool Down, Mobility Work
Athletes: Lindsay, Karla, Chris

31jul2017


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 12th

Strength Endurance

10:00 Bike/Jog
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 OH Walking Lunge

Then:
10 – 1 Ladder of each (10/10/10/10, 9/9/9/9…)
Plank Pull - strict, full ROM, bar to chest
Pull Over
Reverse Fly
Barbell Push Press

Then:
Finish with a little personal visit with the C2 – 3 x 500m row rest 3:00 between efforts. Try for a sub 2:00 on at least one if not all of the efforts.

Athletes: Carolyn, Lindsay

plankrow


In the Gym June 27th

Strength Endurance

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
3 x 6 Goblet squats
Then:
6 way BB Complex (or DB/KB)
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat (if DBs do RMM x 3)
6x Push Up
DO NOT put the bar down.
GO immediate to 500m effort Ski, Row, or 50 cal airdyne.
Rest 3:00
x 4 Rounds
Finale:
10 – 1 – 10 Ball Slam/Pull Up Pyramid
(10/1 – 1/10)
Cool Down

Athletes: Jess, SarahMac, Betsy

27june2017


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 19th

Strength Endurance

10:00 Row/Ski Warm Up
3 x 5 Wall squats
2 x 10 Goblet squats
2 x 10 Single Arm OH walking lunges
2:00 30/30 DB PP
3 x 5 Squat jumps

From my dear friends at Gym Jones…I was just in that mood.

“300” Workout

25x Pull Ups + 50x Dead Lift + 50x Push Ups + 50x Box Jumps + 50x Windshield Wiper + 50x KB Clean and press (KB must touch the floor between reps) + 25 Pull Ups

Then:
500m Row/Ski for time x 3, rest 3:00 between efforts

Cool Down

Athlete: Carolyn, Nate, Ben

19june2017


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 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 June 1st

Strength 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
Then:
5x Step Up per leg
5x Strict Press single arm single leg (5 per arm)
x 7 Rounds, rest as needed
Then:
15m Bear Crawl + 5x Push Up (Rings, Bosu, or Floor)
x 5 Rounds
Then:
If time the “Hateful 8″ (8minutes 30/30sec Hard/Less Hard)
Then:
Cool Down

Athletes: Ryan, Greg

01june2017


In the Gym May 31st

Strength

5K easy jog to warm up
2 x 8 shoulder openers
3 x 5 wall squats
2 x 5 OHS + SOTS combo
2 x 8 goblet squats
Then:
Back Squat Step Ups
5 per leg @
3 per leg @
2 per leg @

Then:
Work up to heavy back squat with chains
10@
8@
5@
3@
3@
then -
6×3 @ 3RM

Then:
5×5 OH Strict Press, 1:00 rest between sets

Cool Down

Athletes: Carolyn, Molly, Betsy

31may2017