Workouts

 
August 2018
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In The Gym May 9th

Strength

Warm up 10:00
8x shoulder openers
8x Y’s
8x cuban press
3 x 5 wall squats
3 x 3 BSSU for single leg activation
Then:
Warm up to Dead Lift
Then:
5 x 5 Dead Lift
In between sets:
10x med ball toss with partner 10#
30 sec dip hold
5x push up
Then:
Cool Down


In the Gym December 25th

Power Endurance

10:00 Warm Up
3 x 5 Wall Squat
2 x 10 Squat 
2 x 15m OH Walking Lunge 
2 x 5 Burpee 
3 x 10 KB Swing (one set each @ 35#, 44#, 53#) 

Then: 
2 min Max Rounds of: 
5x DL @ bodyweight (BW) + 
10x Strict Press @ 30-50% BW +

2 min Max Reps of: 
10x KB Swing @ 35-45# + 
5x Burpee + 

2 min Step-up on 18-20″ box 

Three rounds, 24 min total effort
Use Step-ups as recovery or go hard to increase difficulty 
*Target is 4 rounds for DL/SP and 3-4 rounds for KBS/Burpee per 2-min interval

Then:
1:00 Sit Ups
1:00 Mtn Climbers
1:00 Dip Hold
1:00 Rest
x 3


In the Gym February 16th

Workout
Power Endurance
3 x 5 Wall Squat
2 x 10 Squat
30m OH Walking Lunge
2 x 5 Burpee
2 x10 Jump Squat
3 x10 KB Swing (one set each @ 35#, 40,….)
Then:
2 min Max Reps of:
5x DL@ bodyweight (BW) +
10x Strict Press @ 30-50% BW +
2 min Max Reps of:
10x KB Swing @ 35-45# +
5x Burpee +
2 min Step-up on 16-18″ box
Three rounds
Rest 3:00
Then:
1:00 Sit Ups
1:00 Mtn Climbers
1:00 Dip Hold
1:00 Rest
x3
DipHold
Athletes Training: Kirk. Johann, Greg, Kent, Trenton, James, Carolyn