Workouts

 
June 2018
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In the Gym June 20th

STRENGTH

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
2x30m Tactical Lunge
Then: Team 1
15m HEAVY sled push – should be heavy and slow!!
30x Mountain climbers per leg
5 rounds, rest as needed
Then: Team 2
5x Heavy Goblet Squats
8x Pull Ups
5 Rounds, rest as needed
Then, Swap teams
If time at end:
10x Standing Lateral Med Ball Toss, each direction
5x KTE (or leg lowers if athlete can’t do KTE)
As many rounds as you can complete in 5 minutes
Then,
Cool Down


In The Gym May 22nd

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
3 x 6 goblet squat
Then:
Warm up to Heavy Back Squat (for 3 reps)
Then:
6 x 3 Back Squats
Rest 2 minutes between sets,
During rest, complete 5x Side Plank Hip lift/ Push Up Combo
Then:
10 to 1 Ladder Body Rows
Between rungs of ladder, complete
10 reps core of choice (can do different movements each set…choosing between: pull over, leg lowers, flutter kicks 30sec, floor wipers, sit ups, mountain climbers 30sec, plank hold 60sec, ghd sit ups, kte, etc etc…)
Then:
Cool Down


In the Gym April 5th

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 then switch arms.
Then:
Work up to heavy TGU
Then:
6 x 2 heavy TGU per side, rest some between sets.
During rest, complete 10x Plate Halos each direction.
Then:
30-20-10 reps of each:
Ball Slams + Goblet Squats
If time:
8x 30/30sec hard/less hard “hateful eight”
Cool Down


In the Gym December 1st

Power Endurance

Warm up 10 min Jog
Then -
Shoulder openers 2 x 8
Cuban press 3 x 5
Wall squats 3 x 5
Goblet squats 3 x 8
Ass to Bench 3 x 5
Push ups 3 x 5
Then -
10 – 1 Ladder of each:
Push Plank Row 2 @ 25# + Back Squat
Then -
30-20-10 reps of each,
Leg lowers + Sit ups
Then -
Cool Down

Athletes: David, Enzo, Chris, Jess

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In the Gym October 25th

Power Endurance

10:00 warm up row/ski/airdyne
3 × 5 wall squats
2 × 10 goblet squats
2 × 10 shoulder openers
3 × 5 OHS + SOTS combo
3 × 10 DB PP
Then
5 x 3 Front Squats, increase weight each set
Then
20x pull up + 50 cal AD/Ski/Row +
50x goblet squats + 40 cal AD +
40x push ups rings + 30 cal AD +
60x split jumps (30 per leg) + 20 cal AD +
20x windshield wiper + 20 cal AD +
20x KB clean & press + 10 cal AD +
60 sec handstand hold + 20x pull up

Cool Down

Athletes: Brion, Blase, Macky, Jim

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In the Gym September 27th

Power Endurance

Warm up
10:00 bike
3 x 5 wall squats
2 x 10 shoulder openers
3 x 5 push ups
3 x 15 sit ups

Then
Create stations, cycle through…
10x Floor Press (Barbell, DB or KB)
5x Burpees
10x Body Row
5x Burpees
10x Goblet Squat
5x Burpees
3x TGU per side @ 20 – 45#
5x Burpees
10x pull ups
5x Burpees
5 rounds, constant effort

Then
Cool down, foam roll, stretch…

Athletes:
Betsy, Ryan, James

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In the Gym September 23rd

Strength

10:00 Row/Ski/Bike
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 10 Goblet Squats Heavy, 2 count hold at bottom, deepen squat, hip opening

Then:
Front Squat 1RM Test
10@ 65#
8@ 85#
5@ 105#
3@ 115#
1@ 120#
1@ 125#
1@ 130#
1@ 135#, failed first, tried again and hit it :)
Rest 3:00-4:00 between sets once it gets heavy

Then:
8x Pull Overs
10x Anchored Leg Lowers
10x Bulgarian Bag Swings (per direction)
10x Ring Push Ups
5 Rounds, rest as needed to maintain form

Cool Down, Foam Roll, Stretch

Athletes:
Betsy, Lindsay, Laura

 

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In the Gym September 22nd

Power Endurance
Warm up:
Wall Squats 3 x 5
Wall Ball 2 x 15 @ 14#
Ball Slam 2 x 15 @ 15#
Squat Jumps 3 x 5

1:00 RMM +
10 Pull Ups +
20 Goblet Squats w/ 30/35/40# KB
4 rounds
5:00 rest
then
2:00 KB Swings +
500m Row +
40 Cal Airdyne
3 rounds

Cool Down
Athlete Training: Rob
Rob RMM


In the Gym August 15th

Power Endurance
Warm up on C2 and AD for 10 min, do a few intervals and up the intensity
Then:
2000m for time OR 300FY on air dyne
Then:
5x Wall Squats
8x each Y’s, T’s, 90/90’s on cross-over symmetry bands
8x Goblet Squats
Then:
2:00 KB Swing
2:00 TGU (alternate sides)
2:00 KB Clean+FS+PP (triplets)
2:00 rest
x3 Rounds
Then:
Max reps push ups
Cool Down
Athletes: Lindsay
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In the Gym June 26th

Strength Endurance

10:00 Warm Up on Airdyne
3×5 Wall Squats
3×8 Shoulder Openers
3×10 Y’s, T’s, 90/90’s on Cross-Over Symmetry Bands
3×5 Goblet Squats

Then:
Barbell Complex
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat
6x Push Up
3 Rounds, increase weight each round (45, 55, 65# BB)

Then:
5x (5x Weighted Lunge + 5x Push Press) 
x4 Rounds

Later:
Easy 5k ~25min

Athletes: Macky, Julia

 

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