Workouts

 
April 2020
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In the Gym August 21st

Strength/Strength Endurance

Warm up 10:00 C2/airdyne/ski erg
3 x 5 Wall Squats
3 x 5 SOTS
2 x 10 OH Walking Lunge
2 x 5 Tuck Jumps

Then:
Work up to 85% 1RM OHS
Then, 6 x 3 OHS @ ?
2:00 rest between sets

Then:
Ring Dip/Box Jump Ladder @ 28” box
10 – 1/1-10

Then:
Practice KB Snatch 

Cool Down

Athletes: Seth, Ian, Lindsay, Michael

 

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In the Gym July 27th

Power Endurance

10:00 Easy Run
3 x 10 Wall Squats
3 x 10 Squat Jumps
3 x 10 Burpees
3 x 10 KB Snatch (5 per arm)

Then:
15x FS @ 3/4 BW + 15x Renegade Man Makers 2 @ 20 – 30#DB
x6 rounds

Rest 5 min

Then: 
2000m C2 row for time! 

Recovery Endurance 30min

 

Athletes: James, Macky

 

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In the Gym March 10th

Power Endurance

Warm up 10min C2/Airdyne
Then: KB complex…
10x One arm KB Swing + 10x One arm Push Press each side + 10x Figure 8’s + 10x Goblet Squat + 10x KB Snatch + 10x One arm OHS each side + TGU 3 per side
Then:
50x FS PP @ 65# BB
50x Wall Ball 10-20#
50x Ball Slam 15-25##
Then:
6 – 1 pull up ladder x 3

 

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In the Gym December 11th

10:00 Warm Up
2×5 Wall Squats
2×5 Cuban Press
2×10 Shoulder Openers

Then
5x Bottoms-Up Press +
5x KB Clean & Press +
5x KB Snatch
Three Rounds, increase weight each set

Then
3×10 Back Squat
3×10 RDL

Then
Work up to KB FR Squat Heavy

Then
2x KB FR Squat +
200m SkiErg/Row/Airdyne (Sprint) +
4x KB FR Squat +
200m SkiErg (Sprint) +
6x KB FR Squat +
200m SkiErg (Sprint) +
8x KB FR Squat +
200m SkiErg (Sprint) +
10x KB FR Squat +
200m SkiErg (Sprint)
12x KB FR Squat +
200m SkiErg (Sprint)
Drop weight as reps of FR Squat increase
Keep sprint pace consistent!