Workouts

 
June 2020
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In the Gym December 30th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 maxercist row
Then
10x Heavy Weighted Walking lunge (5 steps per leg)
10x KB Swing
5 rounds
Then:
1 – 10 Pull Up Ladder
Complete 20x mtn climber (total leg movements) between rungs of ladder
Then:
Cool Down


In The Gym July 31st

Power Endurance
Warm up:
5:00 Airdyne, each minute a little harder
5:00 Jump Rope, 3x 90sec blocks, cool down 30 sec
Then:
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squat
3×8 DB PP
Then:
5x KB Swing + 5x Goblet Squat +
10x KB Swing + 10x Goblet Squat +
15x KB Swing + 15x Goblet Squat +
20x KB Swing + 20x Goblet Squat
Then:
4x 30/30sec Push Press 2DB@15# (Hold OH during “Rest”)
Then:
4x 30/30sec Mountain Climber (Hold Plank during “Rest”)
Then:
4 x 30/30sec Step ups holding 26# KB in front rack (Keep KBs at chest during “Rest”)
Then:
Finish with 200FY – female standard – as many calories as you can burn in 10:00 on the Airdyne, strategize!
Cool Down, Mobility Work
Athletes: Lindsay, Karla, Chris

31jul2017


In the Gym July 27th

Strength Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3 × 5 wall squats
30m OH walking lunge, forward and backward
Then:
10x Weighted Lunge, weight in Farmers Carry
10x Push Press
x 5
Then:
3x TGU per side
60x Mtn Climber
x 5
Then:
60 sec ski/row/airdyne (go hard!) + 30 sec rest
x 4
Cool Down

Athletes: Matt, Blase, Randy

27jul2017


In the Gym July 11th

Strength Endurance

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
3 x 8 Goblet Squat, deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
5x Front Squat
20x Halo
Rest 60 secs
x 5
Then:
30 secs sit up
30 secs mtn climber
30 sec ring support
30 sec rest
x 4
If time:
The Hateful Eight
8x 30/30
Cool Down

Athletes: Ryan, Ben, Lindsay

11jul2017


In the Gym May 23rd

Strength

Warm up 10:00 C2
First 5:00 easy pace
Then: 1:00 Hard/30 sec Easy x 3
Cool Down last 1:00

2 x 8 shoulder openers
3 x 5 KB stretch and press
2 x 5 cuban press
3 x 5 wall squats
2 x 30m walking lunge
2 x 30m OH walking lunge

Then: Learn Hex Bar Deadlift

5 x 8 @ 75#

Then:
5x Push Plank Row, DBs 2 @ 15 – 20#
30 sec Mtn Climbers
5 rounds
Then:
5x KB Bosu Chest Press 2 @ 15
5x KTE
3 rounds
Cool Down

Athlete Training: Sue, LC

23May2017


In the Gym March 9th

Power Endurance

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
OH Mobility work on Floor or Foam roller
3 x 5 SOTS press
Then:
Work up to heavy Push Press (DB, KB, or BB)
5x Push Press
Rest some between sets, & during rest complete
20x Ball slam or Whip smash
x 5 Rounds
Then:
5x RDL + 10x Split Jump (per leg)
x 5 – 7 rounds
If Time:
4x 30/30 mtn climber/plank

Cool Down – Mobility

Athletes:
Chad, Danny, Ryan, James

DSC_0063


In the Gym March 21

Strength + supplemental

Warm up 10:00 jog/bike/jump rope
Wall Squats 5 x 5
Goblet Squats 2 x 8
Shoulder openers 3 x 5
OHS + Sots 3 x 5 with PVC

Then -
Front Squat- work up to your 1RM, based on your Deadlift you should be able to go heavier, let’s see ( :
5 @ 65
3 @ 75
1 @ 85
rest 2:00 between single reps
1 @ 95 – previous 1RM
1 @ ?
1 @ ?
Then 6×2@80% 1RM
Rest 2 – 3 min between rounds
During rest from FS do 2 TGU per side, work on form

Then
60 secs Burpees
rest 60sec
60 secs Mtn Climbers
rest 60 secs
60 secs RMM 2 @ 10 – 15# DB

Cool Down 10 min

Later on Recovery Endurance 30min

 

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