Workouts

 
September 2019
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In the Gym February 22nd

STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30 OH walking lunge – forward and backward then switch arms.
Then:
Work up to heavy TGU
Then:
6 x 2 TGU (per side), rest some between sets.
Then:
10x Halo (each direction)
10x Ball Slam
10x Burpee
x 5
Then:
Cool Down


In the Gym January 30rd

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 good morning
Then:
Work up to heavy SLSLDL BB or KB
Then:
3x SLSLDL per leg
10x Halo each direction
rest 60 secs
x 5
Then:
30 secs sit up
30 secs mtn climber
30 sec ring support
30 sec push up
30 sec rest
x 4
Then:
The Hateful Eight
8x 30/30sec hard/less hard at machine of choice
Then:
Cool Down


In the Gym July 11th

Strength Endurance

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
3 x 8 Goblet Squat, deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
5x Front Squat
20x Halo
Rest 60 secs
x 5
Then:
30 secs sit up
30 secs mtn climber
30 sec ring support
30 sec rest
x 4
If time:
The Hateful Eight
8x 30/30
Cool Down

Athletes: Ryan, Ben, Lindsay

11jul2017


In the Gym April 27th

Power Endurance

10:00 Ski/Row Warm Up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
4x 30/30 sec sprint/easy machine of choice
Then:
2:00 30/30 sec DB PP/OH Hold +
250m Row +
60x Mtn Climber (total)
Rest 2:00
x 3 Rounds
Then:
2:00 30/30 Push Ups/Plank Hold +
50x KB Swing +
1:00 Static Ring Support
Rest 2:00
x 3 Rounds
Then:
2:00 30/30 Halos @25-45# plate (rest is actually rest) +
50x Goblet Squat +
1:00 Pull Ups (continuous)
Rest 2:00
x 3 Rounds
Then:
Cool Down, Crawl Home ;)

Athletes: Betsy, Lindsay

27apr2017


In the Gym February 20th

Strength + Supplemental

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 OH wall squat with PVC
3 x 5 SOTS Press
Then:
Work up to OHS with 2KBs @ wall
Then:
6 x 4 OHS with Kbs @ wall; rest 1 min between each set
Then:
Partners:
P1: 10x head cutters + 10x KB halos each direction
P2: partner does KB swings until halos are complete
x 4 rounds, no rest except for switching weights

Cool down with extra hip and hamstring mobility work

Athletes: James, Lindsay, Draper

 

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In the Gym February 23rd

Power Endurance

KB Complex warm up
10 reps per movement, use warm up weight:
One Handed KB Swings
Around the World
Figure 8’s
Goblet Squats
Push Squats
Deck Squats
OH Squats
Halos
Windmills
TGU

Then
Work up to Clean & Jerk 5RM
Then
5x Clean & Jerk +
90 sec Row all out +
2:00 rest
x3 rounds
Then
5x Front Squat @ 80% 1RM +
90 sec AD all out +
3:00rest
x3 rounds
Then
6 x 20m KB Bear Crawl @ 20 – 45#

Cool Down

 

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