Workouts

 
October 2018
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In the Gym April 26th

Strength

Warm up 10:00 C2
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 15m walking lunge
2 x 15m Oh walking lunge
2:00 30/30 DB PP 2 @ 10#
Then:
Warm up to heavy-ish TGU
6 x 2 TGU at 80-90% 1RM
rest 2:00 between sets
Then:
10x DB PP 2 @ 15/20
10x Med Ball Throw 12#
250m Row go hard
60 secs rest
8 rounds
Then:
Cool Down


In the Gym February 7th

Power Endurance

10:00 row/ski warm up
2 x 10 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squats
3 x 8 Good Mornings
3 x 5 Squat Jumps
3 x 5 Tuck Jumps
Then:
4x 30sec DB PP / 30sec OH hold
4x 30sec push up / 30sec plank hold
4x 30sec squat / 30sec squat hold
Then:
30sec air dyne + 10x KB Swing + 20x Box Jump + 1:00 rest
x 5 rounds
Then:
Finish with mobility work

Athletes: Betsy, Draper

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In the Gym March 28th

Strength Endurance

Warm Up:
5:00 AD
3×5 Wall Squats
2×10 Shoulder Openers
2×10 Pull-ups
2×10 Box Jumps
2×10 Push-ups

Then:
Pull-up +
Deadlift @ BW (if reasonable) +
Box Jump @ 18 – 30″
10-9-8-7-6-5-4-3-2-1 reps of each

Then:
Push Up +
Push Press @ 2 x 20 – 40# DB/KB
10-9-8-7-6-5-4-3-2-1 reps of each

If time finish with 2000m for time

 

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In the Gym December 28th

Power Endurance

10:00 Warm Up
3 x 5 Wall Squats
2 x 10 Shoulder Openers
2 x 5 Cuban Press
2 x 5 Goblet Squat

Then
Work up to Heavy FS
Then
5 x 5 FS @ 5RM

Then
30sec Row @ >150m pace +
90sec Rest
During Rest player must complete 7x Burpee/Pull-up
Player must get more meters every round (i.e. 150m, 151m, 152m)
Workout stops when player fails in any portion

As soon as player fails:
10x deck squats + 10x db pp
x 10 Rounds

Then
Cool Down