Workouts

 
December 2017
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In the Gym, May 29th

10:00 Warm Up

2×5 Wall Squat

2×10 Squat

2×5 Goblet Squat

2x20m Lunge

Then:

30sec Box Jump @ 18 – 24″ +

60sec Step-up +

30sec Rest

Seven Rounds

Then:

10x Clean & Jerk 45 – 85#+

250m Row/Erg  +

90 sec rest

Four rounds

Then:

5x BO Row + 5xPull Ups

x5

 clean&jerk


In the Gym April 23rd

Workout:

Strength Endurance

10:00 min Warm Up

3 x 5 Wall Squats

2 x 8 Shoulder Openers

2 x 5 Cuban Press

30M OH Walking Lunge

Then:

Goblet Squat Ladder

10x each @  35, 40, 45, 50, 55#

Then:

Dead Lift

10x @

5x @

3×3 @

Then:

Back Squat

10×10 @ ______ chain

 With 10 x’s Proper Push-up between each set

Then: if time

10 Barbell Bent Over Row + 10 Pull UPs

X’s 5 Rounds

BO_row


In the Gym April 22nd

Workout:

Strength

10 Min. Warm Up

2 x 8 Shoulder Openers

3 x 5 wall squats

2 x 5 Cuban Press

4 x 10 Push ups

3 x 15 Goblet Squats

Then:

Work up to 5RM Bench Press

Then:

5 x 5 @  ________

10x Over head Squats between Rounds @ 65-85#

Then:

2:00 FLR + 50 Atomic Sit ups

X’s 2 Rounds

 ring_push_up


In the Gym April 20th

Workout:

Power Endurance

10 min Warm Up

2 x 8 Shoulder Openers

3 x 5 Wall Squat

2 x 5 Cuban Presses

2 x 10 Squat

2 x 5 Goblet Squat

30m Lunge

Then:

30sec Box Jump @ 24″ +

60sec Step-up +

30sec Rest

X’s 7 Rounds

Then:

10x Clean & Jerk 65 – 85#+

250m Row @ 1:30-1:40/500m pace +

2:00 minute Rest

X’s 4 rounds

Then:

25x Lunge +

60sec Wall Sit

X’s 3 Rounds

 wall_sits


Revive Your Running Workshop!

Revive Your Running Workshop April 10 @ 5:30 pm - April 11 @ 3:30 pm Overcome Injury | Prevent Injury | Run Healthy This two-day workshop offers an integrated solution that identifies the weakest points in your kinetic chain to re-balance the body and prevent injuries. Lessen the impact of running by making gravity do more of the work for […]


In the Gym January 31st

Strength + Supplemental

Warm Up 10:00 C2/AD
3 x 5 wall squats
3 x 8 Cuban Press
4 x 10 Push ups
3 x 15 Goblet Squats

Then
Work up to 5RM BP, then
5 x 5 BP @ #??
+ 10x DL between rounds

Then
KTE + push ups
50 – 40 – 30 – 20 – 10 reps of each

KTE

 

 

Athletes: Bryce, Carolyn


In The Gym December 17th

Power

Warm up
10:00 – 5:0030/30
wall squats
squat jumps
tuck jumps

Work up to Heavy Power Clean
Then:
3x Power Clean @ 80% 1RM + 250m row 2:00 complete x 7 rounds
Then:
10x KB Swing 70# + 1:00 Airdyne, 2:00 to complete to complete 5 rounds

Finish with static holds:
FLR 2:00
Dip Hold 1:00
x 2

PowerClean

 

 

Athletes training: Frank and Kelly