Workouts

 
October 2018
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In the Gym September 14th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 Goblet Squat deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
6 x 3 Front Squat
Rest ~2min between sets
During rest, complete 5x Body Rows
Then:
5x Floor Press Heavy (KBs/DBs/BB)
5x Floor Wiper (each direction) hold weight locked out over chest
x 5-7 Rounds, depending on group
Rest as needed
Then, if time:
8×30/30sec hard/easy “hateful eight” :)
Then,
Cool Down


In The Gym June 7th

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 OH Walking Lunge

Then:
Warm up to heavy TGU

Then:
3 x TGU per side
Rest ~2 minutes between sets
During rest, complete 5x Bent Over Row
6 Rounds

Then:
5x Floor Press
5x Floor Wipers per side (hold weights locked out over chest for Floor Wiper, same as floor press weight)
5 Rounds, rest as needed

If time:
3 x 30 sec Ring Support, rest 60-90 seconds between each
Cool Down


In the Gym April 20th

POWER

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 deep goblet squat with hip opening stretch
2 x 5 squat jump
Then:
Warm up to Back Squat – not too heavy
Then:
Dynamic-Isometric Back Squat Bar + Chains
Hold 3 secs at top, 3 sec @ 1/4 way down, 3sec @ 1/2 way down, 3sec @ 3/4 way down, then 3sec @ at quads parallel. Jump out of last hold.
4 reps, 3 rounds alternate sets with a partner (1:1 Work:Rest)
Then:
3x @ same weight as above, this time 3-sec hold and jump up from each position on the way down
(1 rep = lower to 1/4 way down, hold and jump up; then lower to 1/2 way down, hold and jump up; lower to 1/2 way down, hold and jump up…etc…)
One person goes through sequence once, then switch
Complete 4 times through, alternating for 1:1 work:rest
Then:
5x Pull Overs + 5x Floor Press + 5x Leg Lowers with Weight Locked out above chest (same as floor press)
5-7 rounds, rest as needed
Then, if time:
4 x 250m interval
1:1 work rest

Cool Down


In the Gym March 28th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
2 x 10 good mornings
Then:
Warm up to heavy Dead Lift
Then:
6 x 3 Dead lift
Rest 1-2 minutes between sets
Then:
5x Floor Press – DB or KBs
10x Deck Squats
60 OH Hold Plate
4-5 rounds, rest as needed
If time:
2000m ski relay; pair up and have athletes alternate every 200m
Could also be 200 cal Airdyne switching every 20 cal.
Then:
Cool Down


In the Gym March 2nd

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 Squat deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
6 x 3 Front Squat
Rest ~2min between sets
During rest, complete 5x Reverse Fly + 5x Bent Over Row with DBs/KBs
Then:
5x Floor Press
5x Floor Wiper (each direction) hold weight locked out over chest
x 5-7 Rounds
Cool Down


In the Gym September 12th

Strength + Supplemental

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Tactical Lunge x 2
Then:
Work up to heavy SLSLDL, @ BB or KB
Then:
6 x 2 SLSLDL
In between sets 10x Push ups (ring push ups, archers, etc)
Then:
5x Floor Press
10x Windshield Wiper or Floor Wiper
60 sec Overhead hold
x 5
Then:
3 x 500m row/ski
1:1 work:rest ratio
Cool Down


In the Gym June 8th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3 × 5 wall squats
3 x 6 goblet squats deep, hold and stretch
Then:
5 x 5 Split Squat, KB in Front Rack
Then:
Dead Stop Front Squat
5 @ 75#
3 @ 85#
5 x 3 @ 100#
Rest some between sets
Then:
60 sec heavy floor press (one per 10 sec, hold locked out the rest of the time) + 5x Bent Over Row + 10x each direction Bulgarian Bag Swing (or Plate Halo)
x 5
Cool Down

08june2017


In the Gym May 10th

Strength Endurance

10:00 Warm Up
2 × 8 Shoulder Openers
2 x 5 Cuban Press
Work on mobility
3 × 5 Wall Squats
3 x 3 Ass to Bench Single Leg Squat
2 x 10 Good Morning
Then:
Work up to Heavyish Deadlift
Then:
5x Deadlift
10x GHD Sit Up
60 sec FLR
x 5 Rounds
Then:
5x Floor Press
5x Floor Wiper (weight locked out over chest)
x 7 Rounds
Then:
Cool Down

10may2017


In the Gym March 30th

Power

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 Squat Jump
Chest opening on Foam roller or bench
Then:
KB Swing + Floor Press (or) Bench Press Ladder
The swing should be as heavy as the athlete can stabilize and chest press heavy as well.
10/1, 9/2, 8/3…
Rest as needed to maintain proper form.
Then:
10x 30/30 machine of choice

Cool Down, Mobility

Athletes: Lindsay, Betsy, Draper

 

IMG_4827


In the Gym February 9th

Strength

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 6 goblet squat heavy with hip opening stretch
10x cross sum Ys, 90/90
Then:
Work up to heavy back squat
Then:
6 x 4 Back Squat, rest 1-2min between sets
In between sets, complete:
8x Floor Press with DBs of Kbs
Then:
10x Burpee
20x Deck Squat
30x KTE
40x Frog Hop
30x Good Mornings
20x Push Up
10x Pull up

Athletes: LP, LC, Greg, Seth

IMG_9506