Workouts

 
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In The Gym June 11th

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 10 good mornings
30m Tactical Lunge

Then:
Warm up to SLSLDL heavy (BB or KB)

Then:
6 x 3 per leg SLSLDL
Rest 2 minutes between sets
During rest, complete 5x Ring or regular Dip

Then:
15m Heavy sled plank pull
60 Sec OH Plate Hold
60m Farmers Carry
5 Rounds, rest as needed

Then, if time:
8 x 30/30sec Hateful eight
Cool Down


In the Gym March 15th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU
Then
6 x 2 TGU per side
Complete 8x Body Row between sets.
Then:
60m Farmer’s Carry
30x Mountain Climbers (per side)
10x Ball Slams
x 5 rounds, rest as needed to maintain form.
Then:
Cool Down


In the Gym December 11th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU, can use swing snatch to get weight overweight if starting from standing.
Then:
2x TGU per side
Rest as necessary
6 rounds
Then:
8x Pull Up + 60m Farmers Carry
x 5, rest as necessary
Then:
60 sec sprint on ski/row/airdyne, 30 sec rest x 4
Cool Down


In the Gym June 29th

Power Endurance

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
3 x 3 Maxercist row
2 x 10 Good Morning
Then:
10x Dead Lift @ .75 or 1x BW
20x KB Swing
60m Farmers Carry
10x Clapping Push up
x 5
Then:
The Hateful Eight
8x 30/30 – for real
Cool Down

29jun2017


In the Gym June 5th

Strength Endurance

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
30m OH walking lunge, forward and backward
Then:
10x Weighted lunge, weight in Farmers Carry
5x Pull up
x 5
Then:
5x RDL
10x KB Swing
15x Burpee
x 5
Cool Down

05june2017


In the Gym February 6th

Strength

Warm up 10:00
2 x 8 shoulder openers
2 x 5 cross sym row
2 x 5 cuban press
3 x 5 wall squat
30 OH walking lunge
Then:
5x Good Morning (use 2KBs) + 15m walking lunge weight in farmers carry position (same weight as Good Mornings) + 2x TGU per side
x 8 Rounds
Then:
Partners: 10x Super push up (push up with feet in FST or rings. One push up one knee tuck.)
Partner does pull ups until push ups are finished.
Alternate; 5 rounds

Finish with Mobility Work

Athletes: Ryan, Trenton, James, Ian

 

06feb2017


In the Gym December 8th

Strength Endurance

Warm up 10:00
2 x 8 shoulder openers
2 x 5 cross sym Ys
2 x 5 cuban press
3 x 5 wall squat
3 x 6 deep goblet squat
Then –
10 – 1 Front Squat + Push Press Strength Ladder,
with Barbell, Dbs or Kbs
Separate movements so 10x front squat + 10x push press and down the ladder…
Increase weight each rung if possible.
Then -
250m ski or row + 60m Farmers Carry
x 5 Rounds, rest as needed
Then -
Cool Down

Athletes: Ian, Seth, Kent

2016dec08


In the Gym November 22nd

Power Endurance

Warm Up 10:00 row/ski/bike
Shoulder Openers 2 x 8
Cuban Press 3 x 5
Wall Squats 3 x 5
Maxercist Row 3 x 5 per side
Then
15m Heavy sled pull + 60m Farmers carry
Standing, seated, plank
x 6 total (2 of each)
Then
10x Headcutter
10x OH strict press
10x KB Swings
x 5 rounds

Cool Down

Athletes: Jim, Ryan, James

dsc_0152


In the Gym November 15th

Power Endurance

10 minutes row/bike/jog
2 x 8 Shoulder Openers
2 x 5 Cross Sym Y’s
2 x 5 Cuban Press
3 x 5 Wall Squat
2 x 5 Squat Jump
Then:
Team 1:
5 x 20 KB Spike Swing
Increase weight each set, 1:1 work:rest ratio (partner swings while other rests)
Team 2:
8x Accelerating Back Squat with chains + 8x Burpees (fast for time minimal rest)
7 Rounds
Switch so both teams do both blocks
Then:
30m Rock Carry + 30m Farmers Carry + 20x Lateral Jumps on/off Bosu ball
x 5 rounds
Cool Down

Athletes: Tyler, Draper, Kirk

dsc_0423


In the Gym March 7th

Power Endurance

Warm up carrying stuff for 10 min
Then:
100m farmers carry with KB 2 @ 35-50# +
100m holding 45# plate over head +
Wall Squat 5 x 5
Then:
6x Front Squat @ 80% 1RM + 25m heavy rope pull @ 125#
4 rounds (rest as necessary)
Rest 3:00
Then:
6x OHS @ 50% 1RM + 20 cal Airdyne
4 rounds (rest as necessary)
Rest 4:00
Then:
5 x 1min all out sprint 2-3min rest/ active recovery between

Cool down 20 min easy

 

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