Workouts

 
December 2018
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In the Gym September 19th

STRENGTH

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
2 x 10 Goblet Squats
2 x 5 Squat Jumps
Then:
Work up to Heavy Back Squats
Then:
6 x 3 Back Squats
Rest 1-2min between sets
Then:
10x Med Ball Sit Toss (per person)
8x Push Press
60sec FLR (or Plank hold)
5 rounds, rest as needed
Then:
Cool Down


In the Gym July 19th

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
30 x Tactical Lunge
Then:
Warm up to Romanian DeadLift
Then:
5x RDL Heavy
5x Pull Overs, heavy
5 Rounds, rest some between/during rounds
Then:
10x Med Ball Sit Toss
60 sec Plank/Push up, one push up every 10 secs during plank.
5 Rounds
If time:
hateful eight 8 x 30/30 sec
Cool Down


In the Gym January 5th

Strength Endurance

10:00 warm up row/ski
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 x 5 (per arm) kb press and stretch
Then:
Work up to 50% 1`RM on Deadlift
Then:
5 x 10 DL @ 50% 1RM
In between rounds:
DB/KB press strip set
40 reps each; decreasing weight every 10 reps
Then:
Med Ball Team Core work:
5 x 20 alternate light/heavy med balls
Then:
Finish with mobility work, stretching

Athletes:
Christen, Sarah, Jess


In the Gym November 3rd

Strength

10:00 C2/AD
2 x 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 × 8 goblet squats
3 × 6 SOTS
2 × 10 OH walking lunges
3 × 5 single leg OTB
Then:
Work up to heavy TGU
Then:
5 × 2 per side TGU @ 2RM
Then:
5x Bent Over Row (heavy KB/DBs) +
10x Med Ball throw, double trouble heavy/light with partner
x 5 rounds

Athletes: Lara, Chris, Susan, Aimee


In the Gym August 18th

Power Endurance

10:00 Bike ride/run/row
3 x 5 Wall squats 
3 x 8 Goblet squats 
3 x 5 A-T-Bench 
3 x 5 Push ups 

Then:
10 – 1 Ladder (10/10, 9/9, 8/8…)
Push plank row 2DB @ 25# +
Deadlift @ 135#

Then:
Med Ball Sit Toss 5 x 10 @ 18# (w/partner)

Then:
Cool Down

Athletes: Jess, Betsy, Ian

 

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