Workouts

 
October 2017
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In the Gym, May 18th

Warm up: 10 min

3 x 5 wall squats

2 x 8 goblet squats

3×5 Squat Jumps

3 x 5 Tuck Jumps

Then

20 rounds

24” box jump + broad jump+ jump over 18”box + broad jump

rest 4:00

then

10 Rounds

10x Accelerating Back Squat Bar + Chains + 5 Burpees

Then

10 x 10 Push ups/Plank Row

 

BSChains


In the Gym, May 15th

10:00 warm up

Then:

2 x 8 Cuban Press

2 x 5 Wall Squat

30m OH Walking Lunge

3 x 5 Squat Jumps

Then:

5x OH Press +

10x Ball Slam @ ?# +

12x KB Swing @ -62# KB

11 rounds

No rest for time

Then:

5x Front Squat @ 80% 1RM+

30 Sprint on Airdyne, C2, or Ski Erg

The number of rounds is the number of minutes it took you to do the first event

ball_slams

 


In the Gym, May 8th

Warm up 10:00

then

2 x 8 Shoulder Openers

3 x 5 Wall squats

2 x 10 KB Swings

2 x 5 Squat Jumps

30m OH Walking Lunges

Then:

Deadlift for 2 x 20reps at 40% 1RM

then

KB Swings @ 30 – 50# + Split Jumps

50, 40, 30, 20 of each

Then:

Team: One member does Plank Pull, one does Proper Push Up

Switch

1x (1-6) Plank Pull Ladder: hands on bar or rings heels on box.

1x (1-6)  “Proper” Push-up

x 3

Deadlift

 


In the Gym April 28th

Workout:

Strength

10min Warm up

2×5 Wall Squat

2×10 Squat

2×5 Goblet Squat

3 x 3 BSSU

Then:

10x Step-up @ 2 x KB in Rack +

150m Row (Sprint)

One round every 2 minutes for 8 minutes

Then:

5x (both directions) “HeadCutter” or Halo at heavy plate or KB +

2x Heavy SandBag get up or TGU

One round every 2 minutes for 8 minutes

Then:

5x Renegade ManMaker @ 2 x 15 -30 # DB +

30 sec sprint (on something)

One round every 2 minutes for 8 minutes

Then:

Cool Down

Halo


Gym Invitational Friday October 10th 12 – 7pm

  Gym Invitational Event: Friday October 10th 12:00-7:00pm FOCUS: Off-Season Strength Programs Preparation for Ski Season, Alpine Touring, SkiMo Racing Multi-Sport Athlete Conditioning Injury Prevention   Drop by the gym October 10th, between 12 – 7pm. This is an opportunity to talk with our trainers, schedule an initial assessment, and register for group/private training to […]