Workouts

 
November 2020
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In the Gym November 27th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 8 DB PP
3 x 3 per side single leg ass to bench squats
Then:
10x Heavy Weighted Walking Lunge (total steps so 5 per leg) – hold weight at sides or chest athlete’s choice
10x Plate Halos each direction (can swap for Bulgarian Bag Swings if appropriate)
Rest 60sec
x 5 rounds
Then:
10x Ball Slams – really focus on getting power from glutes, maintaining proper posture
5x Burpees
30sec Bottom of squat hold
x 5 rounds, rest as needed to maintain form
Then: Cool Down


In Person Reserved Classes

In Person Size Restricted Classes:  Class size is limited to six athletes. Our current schedule is as follows, spaces must be reserved in advance and many classes fill quickly due to limited numbers. Class fees are $25. If you no show or short notice cancel other than if you are experiencing signs and symptoms of […]


In The Gym May 30th

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
2 x 10 Good Mornings
30m OH Walking Lunge – (15m forward and backward with each arm)
Then:
Warm up to Heavy Dead Lift
Then:
6 x 3 Dead Lift
Rest 1-2 minutes between sets
During rest, complete 5x Chest Press KBs/DBs on Bench or Bosu
Then:
10x Ball Slams
60 sec OH Plate Hold
5 Rounds, minimal rest
If time:
4 x 250m effort or 60 sec air dyne, 1:1 work/rest
Cool Down


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