Workouts

 
October 2020
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In the Gym November 22nd

Power Endurance

Warm Up 10:00 row/ski/bike
Shoulder Openers 2 x 8
Cuban Press 3 x 5
Wall Squats 3 x 5
Maxercist Row 3 x 5 per side
Then
15m Heavy sled pull + 60m Farmers carry
Standing, seated, plank
x 6 total (2 of each)
Then
10x Headcutter
10x OH strict press
10x KB Swings
x 5 rounds

Cool Down

Athletes: Jim, Ryan, James

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In the Gym October 11th

Strength

Warm Up 10:00 run/row/bike
2 x 8 shoulder opener
2 x 5 cuban press
3 x 5 wall squats
Then:
Workout increases weight on each each round, finish first movement before going to next
3 x 5 DB or KB Push Press
3 x 5 Headcutter
3 x 5 Weighted Cossack Squat (KB in FR)
Then:
Work up to a Heavy Front Squat
Then:
5 x 3 Heavy Front Squat
Then:
60 sec FLR between/or 30 sec ring support or 30 sec handstand hold.
x 3 rounds, 1:1 work:rest ratio
Then:
Cool Down

Athletes: Jeanie, Katherine, Betsy

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