Workouts

 
November 2018
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In the Gym August 10th

POWER
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
2 x 10 good mornings
2 x 5 squat jumps
Then:
10 to 1 Ladder KB Spike Swings
during rest, complete 5 x Burpees
Then:
30m Weighted Walking Lunge (Weight at chest)
60 sec ski/row/airdyne (go hard!)
90 sec rest
x 4 Rounds
If time:
3x 60-90 sec static hold of choice
(1:1 work:rest)
Then, Cool Down


In the Gym May 18th

Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
30m OH walking lunge – forward and backward each arm
Then:
5x TGU + 10x KB Spike Swing
4x TGU + 10x KB Spike Swing
3x TGU + 10x KB Spike Swing
2x TGU + 10x KB Spike Swing
1x TGU + 10x KB Spike Swing
Increase weight as you go and rest as necessary.
Then:
8 – 1 Pull Up Ladder with 30 sec ring support between rungs of ladder
Then, if time:
Team 2000m ski/row or 200 cal air dyne; partner up, each person does 200m (or 20 cal) and then switches; alternate until 2000m (or 200 cal) has been completed.
Then:
Cool Down

Athletes: Carolyn, Betsy

18may2017


In the Gym April 6th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 per side maxercist row
2 x 10 KB swing
Then:
Work up to heavy BB Clean, if not yet ready for BB clean, athlete can do a heavy KB clean or Head Cutter snap (just the first movement of the head cutter).
Then:
5x Clean (or alternate movement, see above)
5x Burpee
60 sec rest
x 5 rounds
Then:
8x Pull Up
8x KB Spike Swing (or standard swing if more appropriate for athlete)
x 7 rounds, limited rest
Then:
6x 30/30sec Mtn Climber/Plank Hold
Then:
Cool Down, extra mobility work

Athletes: Lara, Carrie, Elise

06apr2017


In the Gym December 20th

Power + Supplemental

Warm up 10:00
2 x 8 shoulder openers
2 x 5 Cuban press
3 x 5 wall squat
30 m Tactical Lunge
2 x 5 SOTS with PVC
Then:
3 x 8 Front Raise
3 x 8 Lateral Raise
3 x 8 Reverse Fly
Then:
5x BB Clean +
20x KB Spike Swing +
60 secs rest
x 5 Rounds
Then:
30 sec ring support + 30 sec sit up + 30 sec rest
x 5 Rounds
Then:
10 – 1 Partner Body Row Ladder (1:1 Work:Rest)

Athletes: Ian, Greg

dsc_0325


In the Gym November 15th

Power Endurance

10 minutes row/bike/jog
2 x 8 Shoulder Openers
2 x 5 Cross Sym Y’s
2 x 5 Cuban Press
3 x 5 Wall Squat
2 x 5 Squat Jump
Then:
Team 1:
5 x 20 KB Spike Swing
Increase weight each set, 1:1 work:rest ratio (partner swings while other rests)
Team 2:
8x Accelerating Back Squat with chains + 8x Burpees (fast for time minimal rest)
7 Rounds
Switch so both teams do both blocks
Then:
30m Rock Carry + 30m Farmers Carry + 20x Lateral Jumps on/off Bosu ball
x 5 rounds
Cool Down

Athletes: Tyler, Draper, Kirk

dsc_0423