Workouts

 
October 2017
M T W T F S S
« Sep    
 1
2345678
9101112131415
16171819202122
23242526272829
3031  

In the Gym September 22nd

Strength Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3 × 5 wall squats
30m OH walking lunge, forward and backward
Then:
10x Weighted lunge, weight in Farmers Carry
5x Strict press
x 5
Then:
2x TGU per side
60x FLR or Plank
x 5
Then:
4x 30/30 burpees
Cool Down


In the Gym July 18th

Strength

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
5 x 3 SLSLDL
In between sets, complete 5x Ring Dip
Then:
10x Windshield Wiper or Floor Wiper
60 sec FLR
x 5
Then:
Finish with 2000m row or ski for time.
Cool Down

Athletes: Jess, Lara, Karla

18Jul2017


In the Gym June 22nd

Power Endurance

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
2x 30/30 DB PP
2 x 5 Squat jump
2 x 10 KB Swing
Then:

Work up to heavy Jerk (barbell) or Push press (DB or KB)
Then:
5x Jerk (or push press)
8x Box Jump
5 rounds, rest 60 seconds between rounds
Then:
60 sec Mountain Climbers + 250m Ski/Row (hard!)
5 rounds, rest 60sec between rounds
If time:
300sec FLR, Plank, or OH Plate Hold (athlete’s choice)
Cool Down

22jun2017


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 May 3rd

Power Endurance
10:00 warm up C2, add 30/30 (hard/easy) for last 5:00
2 x 8 shoulder openers
2 x 8 xsym Y’s and Flys
2 x 5 cuban press
3 x 5 wall squats
Then:
250m Row or Ski + 30 Step up 2 @ 10 – 15#KB in front rack + 1:00 rest
3 rounds
Then:
4 x (15m) Sled Push + (15m) Sled Drag (plus 45# plate) + 20x Whip smash + Rest 2:00
3 rounds
Then:
If time finish with 300sec FLR

03may2017


In the Gym March 17th

Strength Endurance

Warm up
Wall Squat 3 x 5
Bench Squat 5 x 5
Shoulder Openers 2 x 8
3 x 60 sec FLR
OHS + SOTS w/PVC 3 x 5
Pull ups 5 x 5

Workout:
14# Med Ball Hold in Rock Carry 60secs +
30m Bear Crawl
5 rounds
Then:
60 sec Overhead Plate Hold +
60 sec Ring Support
5 rounds
Then:
FLR Hold 60secs +
8 pull ups
5 Rounds

Cool Down

Athletes: Molly, Elise

DSC_0006

 


In The Gym March 14th

Power Endurance

Warm up 10:00 C2/AD
2 x 10 Shoulder Openers
4 x 8 Crossover Symmetry
5 x 5 Wall Squats
Then:
30sec Bulgarian Bag Squat + OH Press
30sec Broad Jump with same Bulgarian Bag
x 5 Rounds
Rest 3:00
Then:
15m Heavy Sled Push +
8x Accelerating Back Squats Bar + Chains
x 5 Rounds
Rest 3:00
5x Ring Dip + 5x Pull Over + 60 sec FLR
5 Rounds

Cool Down

Athletes: Zoe

Zoe


In the Gym January 31st

Strength

Warm Up 10:00 row/ski
2 x 8 shoulder openers
2 x 5 cuban press
10x Y’s, 90/90′s, Pull Downs @ x-sym bands
3 x 5 wall squats
30m OH walking lunge
3 x 8 Good Mornings
Then:
Deadlift Strength Ladder
10@ 40%1RM
9@ 50%
8@ 60 %
7@ 65%
6@ 70%
5@ keep increasing
4@
3@
2@
1@
1@ single reps to failure
rest 1-2 min btw heavier sets
Then:
5x ring dips
5x pull ups
90 sec FLR
3 rounds

Finish with hip mobility work

Athletes: Betsy, LC, Johann

DSC_0016


In the Gym December 30th

Strength Endurance

10:00 Warm up row/ski/airdyne
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 × 5 Wall Squat
Then:
2 x 30sec/30sec Squat/Squat Hold
“Rest” is bottom of the squat
2x 30sec/30sec DB PP/OH Hold
Then:
30 sec Barbell or KB Push Press
30 sec FLR
30 sec rest
x 8 rounds
Then:
30sec Sprint +
30sec Active Rest
x 10 Rounds
Then:
30 – 20 – 10 reps of each:
DB Chest Press on Bench + Med Ball Sit up Throw (Partners)
Then:
Cool Down

Athletes: Sari, Kirk

2016dec30


In the Gym December 23rd

Power

Warm up 10:00 C2/AD
2 x 10 Shoulder Openers
4 x 8 Crossover Symmetry
5 x 5 Wall Squats
Then:
15m Heavy Sled Push (Sled + 3 x 45#) +
8x Accelerating Back Squats Bar + Chains
x 5 Rounds
Then:
60 sec Bulgarian Bag Clean + OH Press
1 : 1 hold squat while partner goes
x 5 Rounds
Then:
5x Ring Dip + 5x Pull Over + 60 sec FLR
x 5 Rounds
Cool Down

Athletes: Susan, Karla

2016dec23