Workouts

 
November 2018
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In the Gym August 10th

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
2 x 10 good mornings
2 x 5 squat jumps
Then:
10 to 1 Ladder KB Spike Swings
during rest, complete 5 x Burpees
Then:
30m Weighted Walking Lunge (Weight at chest)
60 sec ski/row/airdyne (go hard!)
90 sec rest
x 4 Rounds
If time:
3x 60-90 sec static hold of choice
(1:1 work:rest)
Then, Cool Down


In the Gym October 18th

Power Endurance

10:00 Ski/Row/Airdyne
2 x 10 Shoulder Opener
2 x 5 Wall Squat
2 x 10 Push-Up
2 x 10 Good Morning @ 45# BB or KB
6 x 3 Strict Pull-Up
Then:
Work Up to Heavy Floor Press (KB, DB, or BB)
Then:
3x Floor Press +
10x Bent Over Row +
Rest 60 secs
5 Rounds
Then:
30m Sled Push +
10x Box Jump @ 20-30” +
60 second Sprint
Rest 2 minutes
4 Rounds
If time:
3x (1-6) Pull-Up Ladder

Athletes: Ian, Kirk

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