Workouts

 
June 2018
M T W T F S S
« May    
 123
45678910
11121314151617
18192021222324
252627282930  

In the Gym January 24th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 Maxercist row
2 x 10 KB Swing
Then:
Work up to heavy BB Clean, if not yet ready for BB clean athlete can do a heavy KB clean with 2 Kbs or Head Cutter Snap with Single Heavy KB (just the first movement of the head cutter) to a Goblet Squat.
Then:
5x Clean (or alternative movement)
8x Deck Squat
60 sec rest
6 rounds
Then:
250m Row + 60 sec Whip Smash + 60 sec rest
x 3
Then:
250m Ski + 30x Ball slam + 60 sec rest
x 3
Then:
4x 30/30sec Mtn Climber/Plank Hold
Cool Down


In the Gym August 14th

Power

10:00 warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility – hip opening, overhead
3 × 5 Wall squats
3 x 6 Goblet squats deep, hold and stretch
3 x 5 Squat jump
Then:
Work up to heavy clean (BB or KB)
Then:
5x Clean + 10x Ball Slam + Rest 60 seconds
x 5-7 Rounds
Then:
Work up to Heavy Chest press, can be Bench, DB or Kbs…
Then:
5x Chest Press + 15m Heavy Bear Crawl
Rest as necessary
x 5 rounds
Then:
Finish with machine of choice; 60 sec interval (go hard!) / 60 sec rest, keep pacing consistent.
x 4 rounds
Then:
Cool Down

Athletes: Jess, Michelle, Betsy


In the Gym June 14th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 5 squat
2 x 10 KB Swing
2 x 5 tuck jump
Then:
Work up to heavy BB or KB clean
Then:
5x Clean + 150m Row or Ski
Rest 60 secs
x 5
Then:
5x Box Jump
10x Deck Squat
5x Strict Press
x 5
Cool Down

14jun2017


In the Gym March 28th

Power Endurance

10:00 warm up ski/row/airdyne
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 10 good morning
OH mobility floor or bench
Then:
KB or BB Clean + Push Press Ladder 10 – 1
Same weight, so Clean will be light; focus should be on form always but also speed on clean since it’s light.
Here’s how it goes:
10 Cleans – 1 Push Press
9 Cleans – 2 Push Press
Down the ladder on Cleans, up the ladder on Push Press.
The winner is the person who can go through the entire ladder without having to put the weight down ((; and using a really light weight to achieve the win is just poor form on this one.
Then:
10x Anchored Leg Lower
5 x Pull Over
60sec Ring Support
Rest as necessary
x 5
Cool Down with mobility work

Athletes: James, Trenton, Richard

 

DSC_0068

 


In the Gym February 28th

Power

10:00 warm up ski/row
2 x 8 shoulder openers
10x OH reach, chest openers on bench
Frog, L, V, 4 stretch
2 x 5 cuban press
3 x 5 wall squats
30m oh walking lunge
2 x 5 squat jumps
2 x 5 tuck jumps
Then:
Warm up to heavy-ish Clean, then
5 x 5 Clean, rest 1 minute between sets
Then:
Warm up to heavy-ish Jerk, then
5 x 5 Jerk, rest 1 minute between sets
Then:
5 minute warm up on rower: 2 minutes easy, 3 minutes 30/30 sprint/active recovery
Then:
Test for 500m row on C2
3 x 500m; rest 3-5minutes between each effort

Cool Down with extra mobility work

Athlete: Betsy, Ian

28 feb 2017

 

 


In the Gym February 16th

Power Endurance

Warm up 5:00 C2, 5 min Airdyne
3 x 5 wall squats
2 x 10 goblet squats
2 x 10 DB PP 2 @ 15/20#
20x wall ball at 10#
20x ball slam @ 15#
Then:
Barbell Complex:
Deadlift, BO Row, Clean, Front Squat, Push Press, Back Squat
3 Rounds @ 45, 55, 65#
Then:
P1 15m Heavy Sled Pull
P2 Burpees (till pull is completed)
3 Rounds for time
Cool Down

Athletes:

Mike, Lee

IMG_9305


In the Gym January 25th

Power Endurance

Warm up:
Airdyne 5:00
Ski Erg 5:00
Wall Squats 3 x 5
Goblet Squats 3 x 5
Squat Jumps 3 x 5
DB Push Press 2 x 8
Then -
Olympic Complex
6 reps each:
DL
Clean
FS
Jerk
OHS
Back Squat
3 rounds, increasing weight each round
Then -
Pull Up / Burpee Ladder 8-1 / 1-8

Athletes: Seth, Kent, Greg

2017jan25


In the Gym December 6th

Another Birthday Work Out! And this one’s a double…
Ryan and Trenton both turn 34 (: (;

So, 3 strength endurance events + 4 sprints = 34
(we like to celebrate these types of things appropriately, of course)

Warm Up:
10:00 row/ski/air dyne, do some 30-60 second hard efforts to get the lungs going
2 x 8 shoulder openers
3 x 5 cuban press
3 x 5 wall squats
Then:
34 calorie sprint, machine of choice
3x laps bear crawl
4x laps rock carry
Then:
3x Clean (BB or KB)
4x Push press
Max rounds in 340 seconds
Then:
34 calories airdyne/ski/row
3x laps bear crawl
4x laps rock carry
Then:
3x BB Front squat
4x BB Jerk
Max rounds in 340 seconds
Then:
34 calories airdyne/ski/row
3x laps bear crawl
4x laps rock carry
Then:
3x Dead lift
4x Bent over row
Max rounds 340 seconds
Then:
Finish with 34 calories sprint (:

Happy birthday, Ryan & Trenton!

2016dec06


In the Gym December 2nd

Power Endurance

10:00 Warm Up Row
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
Then -
Team Ladder, 11 to 1 to 11 reps
Clean Push Press (Kbs or BB)
Rest while partner is working
Then –
5 x 29 Calories go hard, 1:1 Work:Rest Ratio
Then -
Cool Down

Athletes: Betsy, Jess, Lindsay

2016dec02


In (& Out) of the Gym June 30th

Gym + Outside

Warm up 10:00 C2 Row
3 x 5 Wall Squats
2 x 10 Shoulder Openers
3 x 5 SOTS
5:00 C/FS/PP 2 @ 20# KB x 2 (rest 1:00 between rounds)

Then
90min bouldering session +
10k trail run!

Athletes: Carolyn, Betsy, Johann, Ben

 

DSC_0109