Workouts

 
November 2018
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In the Gym October 8th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
3 x 8 Goblet Squats, deep, focus on posture and hip opening
30m Tactical lunge
Then:
Warm up to Dead Stop Back Squat (not too heavy, see below)
Then:
5 x 5 Dead Stop Back Squats (dead stop to arms or safety)
Alternate with partner, rest at least 1 minute between sets
Then:
15m Standing Sled Pull
15m Sled Push (same weight as sled pull – can be fast)
10x Split Jumps per leg (no weight; focus on speed and power while maintaining form of course)
5 Rounds, rest as needed
If time:
1000m ski/row for time
Then, Cool Down


In the Gym March 7th

STRENGTH

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
2 x 10 Goblet Squats
2 x 5 Squat Jumps
2 x 5 Push Ups
Then:
Dead Stop Back Squats
Warm up to heavy-ish weight for 5 reps
Then:
5 x 5 Dead Stop Back Squats
Rest 1-2min between sets;
During rest, do 5x Box Jumps
Then:
15m Bear Crawl + 5x Pull Ups
5 rounds
If time:
4x 250m ski/row (or 20cal airdyne)
Rest 60seconds between each
Then:
Cool Down


In the Gym August 8th

Strength

10:00 row/ski erg/airdyne
2 x 5 wall squat
2 x 10 squat
5 x 5 split squat w/KB in FR position

Then:
3 x 5 Single Leg OTB squat @24” box

Then:
Dead Stop Back Squat
3x @ 95#
3x @ 115#
2x @ 135#
3 x 1 @ 145#

Cool Down:
5:00 air dyne
10x RDL
10x Cossack Squat
Foam roller

 

Athletes: Carrie, Lindsay, Lara

 

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