Workouts

 
June 2020
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In the Gym April 6th

POWER
10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2x30s/30s DBPP/OH Hold (stay light!)
2x30s/30s squat/squat hold (non weighted)
Then:
Warm up to weight for Clean & Press (can use BB or KBs)
Then:
5 x 5 Clean & Press
Rest 60-90sec between each set
Then:
8x Body Row
10x Deck Squats
12x Anchored Leg Lowers
5 Rounds, rest as needed
Then, if time:
5x200m ski/row fast (or 10cal Airdyne) with 60sec rest between each
Cool Down


In the Gym October 11th

Power
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Squat Jumps
2 x 8 Push Press
Then:
Warm up to Clean and Press (same weight for both) – can be with BB, 2xKBs, or single KB (so basically a headcutter)
Then:
5 x 5 Clean + Press 
Rest 60sec between sets
Then:
30-20-10 reps of each -
KTE (or anchored leg lowers if more appropriate) + Burpees
If time:
8x 20sec hard (all out) / 60sec rest @ machine of choice
Then:
Cool Down, stretch


In the Gym March 22nd

POWER
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 SOTS with PVC
3 x 5 squat jumps
Then:
Warm up to Clean and Press (with BB, KBs, or single KB)
Then:
5x Clean + Press
150m sprint (go hard!)
60sec rest
5 rounds
Then:
30-20-10 reps of each, rest as needed:
KTE
Body Rows
Atomic Sit Ups
Then, if time:
3 x 60sec OH Plate Holds / 60sec Rest
3 x 60sec Ring Support / 60sec Rest
Cool down with mobility


In the Gym October 25th

Power Endurance

10:00 warm up row/ski/airdyne
3 × 5 wall squats
2 × 10 goblet squats
2 × 10 shoulder openers
3 × 5 OHS + SOTS combo
3 × 10 DB PP
Then
5 x 3 Front Squats, increase weight each set
Then
20x pull up + 50 cal AD/Ski/Row +
50x goblet squats + 40 cal AD +
40x push ups rings + 30 cal AD +
60x split jumps (30 per leg) + 20 cal AD +
20x windshield wiper + 20 cal AD +
20x KB clean & press + 10 cal AD +
60 sec handstand hold + 20x pull up

Cool Down

Athletes: Brion, Blase, Macky, Jim

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In the Gym April 11th

Power + supplemental

Warm up
10:00 AD/C2
3×5 wall squats
2×10 goblet squats
2×10 push press
2×10 shoulder openers
3×5 squat jumps
3×5 tuck jumps
then -
knee jumps @PVC, then add weight…
3×3@ PVC
2×3@ 15#?
2×2@ 25
4×1@ 35…
then -
1:00 all out AD sprint +
6x clean & press heavy-ish KB or BB +
2:00 rest
x4 rounds
then -
5:00 intermission
then -
box jumps x5 (high box) +
1:00 KB swings heavy-ish +
2:00 rest
x4 rounds
then, if time:
10m OH walking lunges +
10m frog hops +
10m bear crawl +
x2-3 rounds

 

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