Workouts

 
April 2018
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In the Gym June 21st

Power Endurance

10:00 Ski Erg/Row/Airdyne
2 x 5 Cuban Press
3 x 5 Wall Squat
2 x 8 Goblet Squat
2 x 5 Push Up
3 x 10 Good Mornings

Then:
KB FR Squat + Deep Push Up 10-1 Ladder
(10/10, 9/9, 8/8, 7/7, etc…)

Then:
10x Med Ball Sit Toss
10x Ball Slam
x 7 Rounds

Then:
Cool Down

Athletes: Enzo, Macky, James K

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In the Gym May 6th

Power + Supplemental

10:00 warm up
Then:
3 x 5 Wall Squats
3 x 5 Cuban Press
2 x 10 Shoulder Openers
4 x 10 OH Walking Lunge
30 sec Rock Carry Hold with med ball or 10-15 # DB x 3 30 sec rest between
3 x 5 Squat Jumps
Then:
8x Hang Clean (this is a clean starting from just above knee height instead of floor) + 2:00 Back Squat Obstacle course bar at 45# + 2:00 rest
x 3 rounds
Rest 3:00min
Then:
8x Heavy DB PP + 10x Box Jump + 10x Split Jump + 10sec sprint + 2:00 rest
x 3 Rounds
Rest 3:00
Finish with Ab Cluster:
30 secs each of the following…Sit ups, V Ups, Knee Tuck, Windshield Wipers, FLR. 30 sec rest between each
x 3 rounds

 

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In the Gym April 12th

Strength + Supplemental

Warm up
10:00 C2/AD
Wall Squats 5 x 5 work on form
Goblet Squats 2 x 8 deep squat to ball or low object 25 # DB then 35#KB
4 x 10 OH walking Lunge @ 10-15#
3 x 5 Cuban Press 3 – 5 #

Then:
Work up to 1RM Deadlift
8 @ 75
5 @ 95
3 @
1 @….
Rest 2 – 3 min between attempts once at 80% of previous 1 RM
Between last 5 sets of DL:
Complete 5 push ups, hands on db or kb to create greater ROM, make them perfect, thumbs to arm pits, full ROM, on toes.

Then:
5 x 5 Plank Row/Pull chest to bar.
In between 30 sec ring hold dip position.

Then:
30 secs KB Swings, go fast+ 30 secs split jumps, be explosive watch posture get good height+30 secs DB PP 2 @ 10 – 15# + 30 secs KTE + 2:00 rest x 4 Rounds GO HARD.

Later Rec End < 60

 

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In the Gym April 5th

Power

Warm up
5:00 AD/C2
3 x 5 wall squats
2 x 10 shoulder openers
3 x 5 cuban press
2 x 20 ball slams @15# ball
then -
6 x 250m row all out sprint;
rest 2:00 between sets, during rest do 10x push ups
then -
6 x 20cal AD sprint; rest 1:00 between sets
then -
5:00 intermission
then -
FS Dead Squat with vertical jump 5 x 5
Hold a KB in FS position, start with no weight, then increase weight for each set. Squat to quads parallel, hold for an honest three count then jump out of squat.

 

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In the Gym March 17th

Strength

Warm up 10:00, Yoga, jog, jump rope
Wall Squats 5 x 5
Goblet Squats 2 x 8
3 x 10 Shoulder Openers
3 x 5 Cuban Press 3 – 5 #
Then:
Work up to 1RM OHS
10@
6@
4@
3@
2@
1@
Then:
5 x 5 @ 60 – 70% of 1RM
Then:
20X KB/DB Front Rack or Suitcase Step Ups on 18″ box + 60m Waiters Carry light KB overhead Heavy in Down arm, switch arms at 30m
Six Rounds for time: ?
Then:
20 strict dead hang pull ups try unassisted even if one at a time
While resting between pull ups do sets of 10x sit and reach, no more than 100 total.
Later on Rec End < 60min
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In the Gym August 27th

Power Endurance

10:00 Warm Up AD/C2
3 x 5 Wall Squats
2 x 8 Shoulder Openers
2 x 5 Cuban Press
8 x Y’s, Pull Downs, 90/90s (cross over symmetry bands)
2 x 10 Goblet Squats
3 x 5 Single Leg OTB Squats

Then:
1:00 Step Ups with KB in FR + 20 cal AD + 20m Bear Crawl + 8x Pull Ups
x 5 rounds, rest 1:00 between each round

Then:
30 – 20 – 10 reps each of…
GUSU’s with 25# bar + KTE


In the Gym August 18th

Strength

Warm up 10:00
5 x 5 Wall Squats
2 x 8 Goblet Squats
3 x 10 Shoulder Openers
3 x 5 Cuban Press @ 3 – 5 #

Then:
Work up to 1RM Back Squat
10@
6@
4@
3@
2@
1@
Then:
5 x 5 @ 60 – 70% of 1RM
rest 2:00 between rounds

Then:
20X KB/DB Goblet or Front Rack Step Ups on 18″ box + 60m Waiters Carry (light KB overhead, Heavy at side) switch arms at 30m
x Six Rounds for time

Then:
20 strict dead hang pull ups try unassisted even if one at a time
While resting between pull ups do sets of 10x sit and reach, no more than 100 total.


In the Gym August 13th

Power Endurance

10:00 C2/bike/jog
3 x 5 Wall Squats
2 x 10 OH Reach, Chest Openers
3 x 5 Cuban Press
3 x 10 Goblet Squats
3 x 5 Squat Jumps

Then
15x Box Jumps @ 24-30” Box + 15x Ball Slams @ 20-30# + 15x RMM (renegade man maker) 2 @ 20-30# DB
5 Rounds
Rest 3:00min between rounds

Then:
Tail Pipe
250m row + hold 2xKB in FR while teammate is completing row
x 6 rounds

If time:
finish with 50x windshield wipers