Workouts

 
November 2018
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In the Gym October 26th

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
3 x 6 Goblet Squats
Then:
KB or BB Complex
(Try to use same weight for all movements;
Try not to put weights down until push press is complete)
6x Dead Lift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Up (hands on Barbell for added stability challenge)
3 rounds, increase weight each round (don’t start too heavy)
Rest 1 minute between each full round
Then:
15m Front Rack Walking Lunges
30m Flying Burpees
6 rounds, rest as needed
If time:
The “hateful eight”
8×30/30sec hard/less hard at machine of choice
Then:
Cool Down


In the Gym June 27th

Strength Endurance

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
3 x 6 Goblet squats
Then:
6 way BB Complex (or DB/KB)
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat (if DBs do RMM x 3)
6x Push Up
DO NOT put the bar down.
GO immediate to 500m effort Ski, Row, or 50 cal airdyne.
Rest 3:00
x 4 Rounds
Finale:
10 – 1 – 10 Ball Slam/Pull Up Pyramid
(10/1 – 1/10)
Cool Down

Athletes: Jess, SarahMac, Betsy

27june2017


In the Gym January 13th

Power Endurance

10:00 Warm Up row/ski/air dyne
2 x 8 shoulder openers
3 x 5 cuban press
3 x 5 wall squats
3 x 5 OHS+SOTS combo with PVC
Then:
Six-Way BB Complex:
6x DL + 6x Bent Row  + 6x Hang Clean + 6x Front Squat + 6x Back Squat + 6x Push Press + 6x Push-up
3 rounds, increase weight each round
Then:
15x KB Swing +
10x Push Ups +
5x Pull Ups +
1:00 plank hold
1:00 rest
x 5 rounds
Then:
Cool Down

Athletes: Mike, Lee

2017jan13


In the Gym September 1st

Power Endurance

10:00 C2 row
10:00 Airdyne

Then:
One warm up round of 6 way BB Complex
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat
6x Push Up
@ 75# try to NOT put the bar down.

Then, WO:
6 way BB Complex @ 95# + 1000m Ski Erg
rest 4:00
6 way BB Complex @ 115# + 1000m Ski Erg
rest 4:00
6 way BB Complex @ 135# + 1000m Ski Erg
rest 4:00

Finale:
Attempt to press 2 stacked 45# plates (one will suffice if coordination is off) overhead, then do 100 OH Squats with plates held overhead

Then:
Cool Down

Athletes: Seth, Jess, Ian, Sari

 

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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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In the Gym May 17th

Strength

WO #1

3 x 5 WS
3 x 10 Squat
10:00 Clean + Front Squat + Hang Clean @ 65#
1 rep every 30 secs for 10min
Then: Work up to Heavyish Deadlift
5x 5 Deadlift @

2x (30sec Work/30sec “Rest”) Push Press + 2x (30sec Work/30sec “Rest”) Squat Two sets, Rest 2 minutes

5k recovery run later

WO #2

40min Recovery Run morning

Warm up then
Heavy weighted pull up +35#, with 4 x 2sec holds 60sec rest x 5
followed by:
Crimp pull ups climbing wall 5
Feet to Hands Bar 5/5
Max set campus reps on campus board 5 x 2/arm 60sec rest between
Knees to Elbows 4 x 5

WO #3

Box Jumps 5 x 5 24″
and Single leg work SLSLDL 5 x 3 @ 95#
Snatch Hi-Pull up to 1 RM then 5 x 1 at 105#
10 – 1 HSPU ladder

 

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In the Gym May 6th

Power + Supplemental

10:00 warm up
Then:
3 x 5 Wall Squats
3 x 5 Cuban Press
2 x 10 Shoulder Openers
4 x 10 OH Walking Lunge
30 sec Rock Carry Hold with med ball or 10-15 # DB x 3 30 sec rest between
3 x 5 Squat Jumps
Then:
8x Hang Clean (this is a clean starting from just above knee height instead of floor) + 2:00 Back Squat Obstacle course bar at 45# + 2:00 rest
x 3 rounds
Rest 3:00min
Then:
8x Heavy DB PP + 10x Box Jump + 10x Split Jump + 10sec sprint + 2:00 rest
x 3 Rounds
Rest 3:00
Finish with Ab Cluster:
30 secs each of the following…Sit ups, V Ups, Knee Tuck, Windshield Wipers, FLR. 30 sec rest between each
x 3 rounds

 

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In the Gym August 10th

Power

10:00 Warm Up
3×5 Wall Squats
10x OH reach, chest openers

Then: 6 way BB Complex
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Lunge in place (3 per leg; hold BB in back squat position)
Do all in a row without letting go of bar, x3 rounds, rest 2:00 between sets, increase weight each set (45/55/65? or higher)

Then
Clean + F Squat + Push Press
@ 45# One Triplet every 20 secs for 10min

Then
10-1 Burpee-Pull Up ladder (burpee straight into a pull up)


In the Gym June 14th

10:00 Warm Up

2x 8 Shoulder Openers

3 x 5 Wall Squats

Then:

6 way BB Complex

6x Deadlift

6x Bent Over Row

6x Hang Clean

6x Front Squat

6x Push Press

6x Back Squat

6x Push Up

rest 2:00min btw rounds. 65, 85, 105#

Then:

5x Split Squat 2 @ 20/26# KB in Front Rack + 5x Push Press same weight

Both legs and both sets of presses is one round.

10 Rounds

Then: 500m Test 1:30 Johann, 1:38 Greg,