Workouts

 
April 2020
M T W T F S S
« Mar    
 12345
6789101112
13141516171819
20212223242526
27282930  

In the Gym June 27th

Strength Endurance

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
3 x 6 Goblet squats
Then:
6 way BB Complex (or DB/KB)
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat (if DBs do RMM x 3)
6x Push Up
DO NOT put the bar down.
GO immediate to 500m effort Ski, Row, or 50 cal airdyne.
Rest 3:00
x 4 Rounds
Finale:
10 – 1 – 10 Ball Slam/Pull Up Pyramid
(10/1 – 1/10)
Cool Down

Athletes: Jess, SarahMac, Betsy

27june2017


In the Gym June 12th

Power

2000m Row
3 x 5 wall squats
3 x 5 goblet squats
2 x 10 shoulder openers
2 x 5 OHS+SOTS combo
2 x 10 ball slams
2 x 5 squat jumps
2 x 5 tuck jumps
2 x 5 knee jumps with PVC

Then:
Work up to heavy knee jump
4@ 15#
3@ 25#
2@30#/35#
2@ 35#/40#
6×2 @ 40#, rest 60 sec between sets

Then:
Mini DB complex
6x high-pull + 6x front squat + 6x jerk + 6x burpees
5 rounds, increase weight each round (no rest except switching weights)

Then:
6×30/30sec hard/easy ski erg

Cool Down

Athlete: Betsy, Elise, Molly

12june2017


In the Gym June 7th

Power Endurance

10:00 row/ski/run
3×5 Wall Squats
3×8 Shoulder Openers
3×5 Cuban Press
3×8 Goblet Squats

Then:
DB/KB Complex
6xDL + 6xHi Pull + 6xBO Row+ 6xFSPP + 6xSplit Jump + 6xPush Ups 
x 3 rounds, increase weight each round
2 @ 15#, 2 @ 20#, 2 @ 25#

Then:
Clean + FS + PP @ 65# + 5x push ups
6 rounds no rest for time

Then:
2x (1-6) Pull-up Ladder
2x (1-6) Push-up Ladder

Later, recovery work:
25x Box Jump @ 24″ Box +
50x Ball Slam @ 25# Ball +
50x Wall Ball @ 14# Ball +
25x Box Jump @ 24”

Athletes: Robbie, Scott, James, Macky

 

DSC_0099


In the Gym October 15th

Power Endurance

Warm up
5 min easy + 5 min 30/30 Row/Ski/ Airdyne
Then:
2 x 10 Shoulder Openers
3 x 5 Wall Squats
3 x 5 Cuban Press
Then:
2x 30m OH Walking Squat @ DB or KB (3 steps – strict then squat)
2x 30m OH Walking Lunges @ DB or KB (15m Forward + 15m Backwards)
3x 6 One-arm/ One-leg OH Bell Up Strict Press @ KB
Then:
Work up to a heavy TGU…then 6 x 2 TGU @ chosen weight
Then:
“Death by Burpee Pull-up’s”
1st minute: 1x Burpee
2nd minute: 2x Burpee
3rd minute: 3x Burpee
Proceed until no longer possible..
Or
DB Complex:
6x Clean Hi-pull (From the floor) +
6x Bent Over Row (Back parallel to floor) +
6x Curl (Strict, no Cheater-Curls if possible) +
6x Press (Strict, full ROM)
6x Front Squat Push Press (ATG – Ass to Grass) +
6x Push-up (Deep) +
6 rounds, increase weight every two rounds.

IMG_8875