Workouts

 
April 2018
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In the Gym October 5th

Power Endurance

Warm up 10:00 C2 or Airdyne
Shoulder openers 2 x 10
Cuban press 2 x 5
Wall squats 3 x 5
KB Swings 3 x 10

Then
5x KB Clean (Heavy)
5x Front Rack Step Up
x 5 Rounds

Then
30m Burpee Broad Jump (or 10x burpee front squat) + 20x Bulgarian Bag Swing (10 each direction)
x 5 Rounds

Cool Down

Athletes: Lara, Christie, Susan


In the Gym March 17th

Strength

Warm up 10:00, Yoga, jog, jump rope
Wall Squats 5 x 5
Goblet Squats 2 x 8
3 x 10 Shoulder Openers
3 x 5 Cuban Press 3 – 5 #
Then:
Work up to 1RM OHS
10@
6@
4@
3@
2@
1@
Then:
5 x 5 @ 60 – 70% of 1RM
Then:
20X KB/DB Front Rack or Suitcase¬†Step Ups on 18″ box + 60m Waiters Carry light KB overhead Heavy in Down arm, switch arms at 30m
Six Rounds for time: ?
Then:
20 strict dead hang pull ups try unassisted even if one at a time
While resting between pull ups do sets of 10x sit and reach, no more than 100 total.
Later on Rec End < 60min
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