Workouts

 
May 2018
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In the Gym April 11th

Strength

10min warm up jog
2×10 shoulder openers
2×5 cuban press
3×5 wall squats
3×6 OHS + SOTS
3×5 single leg OTB
3×5 squat jumps
3×5 tuck jumps
warm up to heavy back squat step ups
then -
Back squat step ups 6×2 at 2RM
rest 1-2 minutes between sets.
then -
warm up to 5RM Jerk
3×5 Jerk
rest 1 minute between sets.
then -
Cool Down


In the Gym January 19th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 × 5 OHS + SOTS
3 × 5 single leg squat to bench
3 × 5 squat jumps
Then:
Warm up to 5RM Jerk/Push Press (BB/KB/DB athletes choice)
Then:
5x Jerk/PP
7x Box Jump
5 rounds – rest as necessary
Then:
10x Ball Slam
10x KB Swing
x 5 Rounds, limited rest
Then:
If time:
8x 30/30 (the Hateful Eight) – keep pace consistent through out.
Cool Down


In the Gym November 6th

Nov 6
Power
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2×5 OHS + SOTS
3×5 single leg squat to bench
3×5 squat jumps
Then:
warm up to 5RM Jerk /Push Press (BB/KB/DB athletes choice)
5 x 3 Jerk or Push press athlete’s choice BB/KB/DB
Then:
5x Jerk /PP
7x Box Jump
5 rounds
Then:
warm up to heavy weighted Lunge
6 x 15m weighted lunge
60 sec ring support between sets of lunging.
Then:
If time
8x 30/30 (the Hateful Eight)
Cool Down


In The Gym July 7th

Strength + Power

Warm up 10:00 C2/AD/Run
2 x 10 Shoulder openers
2 x 5 Y’s
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 5 SOTS w/PVC
30m Walking Lunges
30m OH Walking Lunges
2 x 5 Squat Jumps

Then:
Learn the Jerk. Warm up to 5RM.

Then:
5 x 5 Jerk @ 45-75#
Rest 2:00 between sets,
During rest, complete 5 Pull Ups.

Then:
10x Box Jump + 20sec Sprint
60sec Rest
4 rounds

Cool Down

Athletes: Carolyn, Ben, Mike

07july2017


In the Gym June 22nd

Power Endurance

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
2x 30/30 DB PP
2 x 5 Squat jump
2 x 10 KB Swing
Then:

Work up to heavy Jerk (barbell) or Push press (DB or KB)
Then:
5x Jerk (or push press)
8x Box Jump
5 rounds, rest 60 seconds between rounds
Then:
60 sec Mountain Climbers + 250m Ski/Row (hard!)
5 rounds, rest 60sec between rounds
If time:
300sec FLR, Plank, or OH Plate Hold (athlete’s choice)
Cool Down

22jun2017


In the Gym June 12th

Power

2000m Row
3 x 5 wall squats
3 x 5 goblet squats
2 x 10 shoulder openers
2 x 5 OHS+SOTS combo
2 x 10 ball slams
2 x 5 squat jumps
2 x 5 tuck jumps
2 x 5 knee jumps with PVC

Then:
Work up to heavy knee jump
4@ 15#
3@ 25#
2@30#/35#
2@ 35#/40#
6×2 @ 40#, rest 60 sec between sets

Then:
Mini DB complex
6x high-pull + 6x front squat + 6x jerk + 6x burpees
5 rounds, increase weight each round (no rest except switching weights)

Then:
6×30/30sec hard/easy ski erg

Cool Down

Athlete: Betsy, Elise, Molly

12june2017


In the Gym April 4th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Mobility work
3 × 5 wall squats
2 × 5 OHS + SOTS
3 × 5 single leg squat to bench
3 × 5 squat jumps
Then:
Warm up to 5RM Jerk or Push Press
(BB/KB/DB athletes choice)
Then:
5x Jerk/PP
7x Box Jump
5 rounds
Then:
Warm up to heavy weighted lunge
Then:
15m weighted lunge
60 sec ring support
6 rounds
Then:
8x 30/30sec “hard”/”slightly less hard” (the “Hateful Eight”)
Then:
Cool Down

Athletes: Kent, Greg, Sari

04apr2017


In The Gym March 27th

Strength
10:00 Warm Up  C2 Row/Ski
Wall squats 3 x 5
Goblet squats 2 x 10
Shoulder openers 2 x 10
SOTS 3 x 5
Then -
Work up to Heavy Front Squat
2 x 5 @ 50% 1RM FS
2 x 4 @60% 1RM FS
2 x 3 @70% 1RM FS
2 x 2@80% 1RM FS
4 x 1 @ 90% 1RM FS
Rest 2 – 3 min between sets above 80%
Then -
Work up to Heavyish Jerk, at weight you can do 5 good reps with
Then -
5 x 5 Jerk
Rest 1-2 min between sets
Then -
Cool down with Mobility, Foam Rolling
Athletes: Ryan, Betsy
DSC_0056

In the Gym February 28th

Power

10:00 warm up ski/row
2 x 8 shoulder openers
10x OH reach, chest openers on bench
Frog, L, V, 4 stretch
2 x 5 cuban press
3 x 5 wall squats
30m oh walking lunge
2 x 5 squat jumps
2 x 5 tuck jumps
Then:
Warm up to heavy-ish Clean, then
5 x 5 Clean, rest 1 minute between sets
Then:
Warm up to heavy-ish Jerk, then
5 x 5 Jerk, rest 1 minute between sets
Then:
5 minute warm up on rower: 2 minutes easy, 3 minutes 30/30 sprint/active recovery
Then:
Test for 500m row on C2
3 x 500m; rest 3-5minutes between each effort

Cool Down with extra mobility work

Athlete: Betsy, Ian

28 feb 2017

 

 


In the Gym January 27th

Power

10:00 warm up
2×10 shoulder openers
3×5 wall squats
3×6 OHS + SOTS
3×5 squat jumps
Then:
Warm up to 3RM Jerk
5 x 3 Jerk or push press rest 1 min between rounds
Then:
Warm up to heavy weighted Lunge
6 x 15m weighted lunge
60 sec static hold between rounds your choice.
Then:
10x Bulgarian bag swing or Halo + 30m Burpee Broad Jump
x 3-5 rounds

Athletes: Kent, Greg

2017jan27