Workouts

 
March 2021
M T W T F S S
« Feb    
1234567
891011121314
15161718192021
22232425262728
293031  

In the Gym March 1st

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2 x 8 Goblet Squats
Then:
Back Squat warm up to weight
then:
5x Back Squat
10x Sit up
res some
x 5
Then:
5x Pull Over
8x Chest Press
10x Split Jump (total)
x 5
Then
4x 250m interval 60sec rest
Cool Down


In the gym February 26th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30m Tactical Lunge x 2
Then:
Work up to heavy SLSLDL BB or KB
Then
6 x 3 SLSLDL
10x Anchored Leg Lower between sets.
Then:
5x Bent Over Row
10x Push Press
30 sec Sprint
rest 60
x 5
Cool Down


In the Gym February 19th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU.
Then
6 x 2 TGU per side.
If appropriate for the athlete, do 30 – 60 sec ring support between efforts.
Then:
10x Split jump (total, can add weight if appropriate)
10x KB Swing
x 5 rounds, rest as needed
Then:
10 – 1 Pull UP Ladder if time.
Cool Down


In the Gym February 17th

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 GHD Sit Up
60 sec FLR
x 5
Then:
5x Floor Press
5x Floor Wiper (each side)
x 5 rounds, rest as needed
then if time:
8x 30/30
Cool down


In the Gym February 15th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30 M Tactical lunge x 2-watch posture!!
Then:
10x weighted walking lunge, farmers carry good posture and strict form!
10x Bulgarian Bag Swing or Halo – each direction
x 5, rest 60sec between rounds
Then:
5x Strict OH Press
10x Anchored Leg Lower
x 5, rest as needed
Then:
2000m ski or row for time
Cool Down


In the Gym February 12th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 3 slsldl
2 x 10 KB Swing
Then:
Work up to a heavy DL
Then:
6 x 3 Deadlift, rest 1-2min between sets
Then:
5x Single Arm Bent Over row 3 position lock off on the lower
10x Ring Push up (or regular)
60sec OH Hold (plate or BB)
x 5, rest as needed
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 February 10th


In the Gym February 5th

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 6 Deep Goblet Squat
10x Cross Sym Y’s and 90/90
Then:
Work up to heavy Front Squat
Then:
6 x 3 Front Squat
2:00min rest between sets, during rest complete 60 sec FLR for three of the rounds and 60 sec OH Hold for other three rounds.
Then:
10 – 1 Pull Up / Burpee Ladder
10/1, 9/2, 8/3….
Then: If time Cool down with
6 x 30/30 on machine of choice.
CoolDown – Mobility


In the Gym February 3rd

Strength
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 3 SLSLDL with KB
3 x 3 Ass to bench
OH Mobility – OH Reach floor or bench
Then:
Heavy weighted Step up.
Find appropriate weight, Kbs or Dbs held in hands at sides.
Then:
5x Step up per leg
5x Pull Up
x 6 Rounds, rest ~1min between rounds
Then
10x KB Swing
20x Frog Hop
x 5 Rounds minimal rest
Then: if time
8x 30/30 intervals on machine of choice.
CoolDown – Mobility