Workouts

 
October 2018
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In the Gym July 23rd

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 5 squat jumps
2 x 5 tuck jumps
Then:
Warm up to box jump
Then:
7 x Box Jumps
10 x per person Med Ball sit throws
60 sec rest
6 rounds
Then:
5 x 200m sprints @ machine of choice;
1:1 work:rest
Then, if time:
3 x 60 sec FLR
3 x 30 sec Ring Support
(resting about 60 seconds between each rep)
Cool Down


In the Gym June 26th

Power Endurance

10:00 Warm up with C2, Air Dyne, Jump rope
2 x 10 Shoulder Openers
3 x 5 Band Y’s
3 x 5 Wall Squat
2 x 10 Squat no weight
Then:
3 x 30/30sec Squat
“Rest” is bottom of the squat
Two Sets, Rest 60sec between each
Then:
2 x 10 RDL @75 – 95#
2 x 5 (per leg) Split Squat @35-55#
Then:
10sec AD Sprint ALL OUT +
50sec Active Rest
10 Rounds
Then:
100m Row Sprint  +
50sec Active Rest
10 Rounds
Then:
30 – 20 – 10 Push ups + Med Ball Sit Throw

Athletes: Lindsay, Christen

16jun2017


In the Gym December 30th

Strength Endurance

10:00 Warm up row/ski/airdyne
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 × 5 Wall Squat
Then:
2 x 30sec/30sec Squat/Squat Hold
“Rest” is bottom of the squat
2x 30sec/30sec DB PP/OH Hold
Then:
30 sec Barbell or KB Push Press
30 sec FLR
30 sec rest
x 8 rounds
Then:
30sec Sprint +
30sec Active Rest
x 10 Rounds
Then:
30 – 20 – 10 reps of each:
DB Chest Press on Bench + Med Ball Sit up Throw (Partners)
Then:
Cool Down

Athletes: Sari, Kirk

2016dec30