Workouts

 
December 2018
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In the Gym October 10th

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:
5x TGU (per side) + 5x Ring/Bosu Push up or regular push up.
4x TGU + 5x Ring/Bosu Push up or regular push up.
3x TGU + 5x Ring/Bosu Push up or regular push up.
2x TGU + 5x Ring/Bosu Push up or regular push up.
1x TGU + 5x Ring/Bosu Push up or regular push up.
Increase weight for TGU as you go and rest as necessary.
Then:
10x Frog Hops
8x KB Head Cutters
5x Pull Ups
5 Rounds, minimal rest
Then, if time:
2000m ski/row for time
Then, Cool Down.


In the Gym August 25th

Power Endurance

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
30m OH Walking Lunge (forward/backward each side)
Then:
5x Head Cutters
8c Burpee
60sec ski/row
60sec rest
4 rounds
Then:
5x Box Jumps
60sec Mountain Climbers
30 sec ring support
60sec Rest
4 Rounds
If time:
8x 20/10 Flutter kick / hold
Cool Down


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

 

IMG_4777


In the Gym December 3rd

Power Endurance

10:00 C2

Then:
11 rounds
10x BB PP at approx 50% 1RM Jerk if you can + 150m sprint Ski Erg you have 2:00 to finish both events; any extra time you have is rest.

Then: 5:00 rest

Then: 1:00 Static Hold Dip Position + 1:00 FLR Rings, 1:00 Hang Rings + 1:00 Head Cutters 30 each direction with 45# plate + Rest 1:00
5 Rounds

10:00 Cool Down

Halo

 

Athletes Training: Ben, Sari, Lindsay