Workouts

 
October 2017
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In the Gym September 5th

Strength + Power

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:
6x 3 Front Squat, rest 1-2 min between sets
Then:
20x Bulgarian Bag Swing (10x each direction)
5x Pull up
Rest as necessary
x 6
Then:
30 secs sit up
30 secs mtn climber
30 sec ring support
30 sec rest
x 4
Cool Down

Athletes: Lindsay, Keith, Trenton


In the Gym May 30th

Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3×5 Wall squats 3 x5 SOTS press 3 x 6 Goblet Squat Then: Work up to heavy-ish OHS Then: 6 x 3 OHS Rest 1 – 2 min between sets Then: 5x RMM 10x Weighted Lunge (Kbs/DBs […]


In the Gym April 13th

Strength

10:00 AD/jump rope/row
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall squats
2 x 10 Squats
2 x 5 OHS+SOTS combo
3 x 3 (per leg) Single Leg OTB Squats
Then:
Work up to heavy SLSLDL
4/leg @
3/leg @
2/leg @
2/leg @ ???
Then:
5 x 3 (per leg) @3RM SLSLDL
Rest 60 sec between sets
Then:
5x Push Plank Row + 30 secs Mtn Climbers
5 Rounds, minimal rest
Then:
Rest 2 minutes
Then:
5x KTE + 5x KB/DB Bosu Press
5 Rounds, minimal rest
Then:
Cool Down, Mobility Work

Athletes: Briana, Deva

13Apr2017