Workouts

 
November 2018
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In the Gym August 22nd

Power Endurance

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
30m Tactical Lunge
2×30/30sec hard/easy @ machine of choice to get things moving…
Then:
5x per leg Split Jumps (Weighted if appropriate)
right into 30m Front Rack Carry (heavier weights) – watch posture!
then 30m Farmer’s Carry,
30 second rest
x 6 rounds
Then:
30-20-10 reps of each
Pull Ups (or Body Rows)
Deck Squats
Then, Cool Down


In the Gym Aug 3rd

POWER

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

30m Tactical Lunge

3 x 8 Goblet Squats – deep, hip opening, posture!

Then:

Warm up to Back squat + chains

Then:

5 x 8 Accelerating Back Squats with Bar + Chains

rest 2 minutes between rounds; during rest, complete 8x burpees

5 Rounds

Then:

8 to 1 Pull Up Ladder

Between each rung, complete: 60m Farmer’s Carry + 30m Rock Carry

Cool Down


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

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