Workouts

 
May 2018
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In The Gym, April 24th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – Over Head
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 10 Push Press

Then:
Warm up to KB Clean and step ups (step ups may dictate the weight), find height for step ups.

Then:
5x KB Clean +
5x Step Ups per leg (use same weight as cleans, hold at Front Rack or Farmers Carry athlete’s choice)
6 Rounds, Rest as necessary

Then:
10 to 1 Ladder of each:
Ball Slam +
Pull Ups
(10/10, 9/9, 8/8, 7/7…)
Rest as needed

Cool Down


In the Gym January 18th

Power Endurance

10:00 C2/AD
3×5 wall squats
3×5 SOTS
2×10 shoulder openers
3×8 goblet squats
3×5 knee jumps
3×5 push ups

Then-
Renegade Man-Maker Ladder
10 reps @ 2DB x 10#
8 reps @ 2DB x 15#
6 reps @ 2DB x 20#
4 reps @ 2DB x 25#

Then-
10x KB Clean +
10x Front Squat (KB in front rack) +
10x Push Press
rest 1:00
Five Rounds @ 20/26#

Then-
Cool Down

Athletes: Ryan, Trenton

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In the Gym October 5th

Power Endurance

Warm up 10:00 C2 or Airdyne
Shoulder openers 2 x 10
Cuban press 2 x 5
Wall squats 3 x 5
KB Swings 3 x 10

Then
5x KB Clean (Heavy)
5x Front Rack Step Up
x 5 Rounds

Then
30m Burpee Broad Jump (or 10x burpee front squat) + 20x Bulgarian Bag Swing (10 each direction)
x 5 Rounds

Cool Down

Athletes: Lara, Christie, Susan


In the Gym August 15th

Power Endurance
Warm up on C2 and AD for 10 min, do a few intervals and up the intensity
Then:
2000m for time OR 300FY on air dyne
Then:
5x Wall Squats
8x each Y’s, T’s, 90/90’s on cross-over symmetry bands
8x Goblet Squats
Then:
2:00 KB Swing
2:00 TGU (alternate sides)
2:00 KB Clean+FS+PP (triplets)
2:00 rest
x3 Rounds
Then:
Max reps push ups
Cool Down
Athletes: Lindsay
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