Workouts

 
November 2018
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In the Gym Aug 2nd

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 30/30 sec DB Push Press/OH Hold

2 x 30/30sec squat/squat hold

Then:

Warm up to heavy-ish BB Jerk or Push Press

Then:

5 x 5 BB Jerk (or Push Press)

Rest 1-2 minutes between sets

During rest, complete 5x Box Jumps (go high if possible)

Then:

30-20-10 reps of each:

Pull Overs + Push ups

Then, if time:

Ab circuit :) 30sec flutter kicks + 30sec mtn climbers + 60sec sit ups + 60sec plank hold

3-4 rounds; rest 60sec between each round

Cool Down


In The Gym June 11th

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
30m Tactical Lunge

Then:
Warm up to SLSLDL heavy (BB or KB)

Then:
6 x 3 per leg SLSLDL
Rest 2 minutes between sets
During rest, complete 5x Ring or regular Dip

Then:
15m Heavy sled plank pull
60 Sec OH Plate Hold
60m Farmers Carry
5 Rounds, rest as needed

Then, if time:
8 x 30/30sec Hateful eight
Cool Down


In the Gym April 13th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 5 squat jump
2 x 5 tuck jump
Then:
Work up to heavy BB or KB clean
Then:
5x Clean + 150m Row or Ski (or 15 calories Airdyne) – go hard!
Rest 60 secs
x 5 Rounds
Then:
5x Box Jump
10x Burpees
x 5 Rounds, rest as needed
Finish with:
60 sec OH hold + 20x Headcutter, same plate
Cool Down


In the Gym August 22nd

Power

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
30m OH walking lunge
2x 30/30sec DBPP/OH Hold
Then:
Work up to heavy push press weight, can be barbell, DB, or KB
Then:
5x Push Press + 10x Heavy KB Swing + Rest 60 secs
x 5 Rounds
Then:
KB Swing snatch (or clean and press) + Reverse TGU
3 per side + 60x Mtn Climber
x 5 Rounds, rest as necessary.
Then:
1:1 Work rest:
500m interval + rest same time as interval took.
250m interval + “
100m interval + “
Then:
Cool down

Athletes: Lara, Karla, Chris


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 May 2nd

Strength + Strength Endurance

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
3 x 3 SLSLDL per leg
2 x 10 KB Swing
Then:
Work up to a heavy DL
Then:
6 x 2 Deadlift with rack pull
Rest 1-2:00 between each set
Then:
5x Single Arm Bent Over Row with 3 position lock off on the lower
10x Ring Push up
60 OH Hold (plate or BB)
x 5 Rounds
Then:
Cool Down

02May2017


In the Gym April 27th

Power Endurance

10:00 Ski/Row Warm Up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
4x 30/30 sec sprint/easy machine of choice
Then:
2:00 30/30 sec DB PP/OH Hold +
250m Row +
60x Mtn Climber (total)
Rest 2:00
x 3 Rounds
Then:
2:00 30/30 Push Ups/Plank Hold +
50x KB Swing +
1:00 Static Ring Support
Rest 2:00
x 3 Rounds
Then:
2:00 30/30 Halos @25-45# plate (rest is actually rest) +
50x Goblet Squat +
1:00 Pull Ups (continuous)
Rest 2:00
x 3 Rounds
Then:
Cool Down, Crawl Home ;)

Athletes: Betsy, Lindsay

27apr2017


In the Gym March 17th

Strength Endurance

Warm up
Wall Squat 3 x 5
Bench Squat 5 x 5
Shoulder Openers 2 x 8
3 x 60 sec FLR
OHS + SOTS w/PVC 3 x 5
Pull ups 5 x 5

Workout:
14# Med Ball Hold in Rock Carry 60secs +
30m Bear Crawl
5 rounds
Then:
60 sec Overhead Plate Hold +
60 sec Ring Support
5 rounds
Then:
FLR Hold 60secs +
8 pull ups
5 Rounds

Cool Down

Athletes: Molly, Elise

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In the Gym April 15th

Power + Supplemental

Warm up:10min C2
Wall Squats 3 x 5
Squats 2 x 10
Squat Jumps 3 x 5
Warm up to Clean Hi – Pull
Then:
Workout:
15x Clean Hi-Pull @ 60% 1RM +
4:00 minute Row @ >1000m Pace +
1:00 minute Rest
Two Rounds
Then:
5 minute Intermission (including 2nd-1min Rest period above)
Then:
15x Front Squat @ 50% 1RM +
4:00 minute AirDyne +
1:00 minute Rest
Two Rounds
Then:
300 Second OH hold with Slosh pipe
Then:
Carolyn’s Sadistic Squat ladder 1 – 10 hold at the bottom with one 26# KB held in both hands

 

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In the Gym September 16th

Strength

10:00 row/ski erg/airdyne (5:00 easy, 5:00 of 30/30 hard/easy effort)
2 x 10 shoulder openers
3 x 5 wall squats
3 x 5 cuban press
2 x 30m OH walking lunge (15m forward/15m backwards, then switch hands)
2 x 8 bent over rows @light db’s

then
10x pull up + 3x TGU (per side)
10x push up + 3x TGU
10x squat + 3x TGU
10x sit up + 3x TGU

then
1:00 FLR + 1:00 rest, x3
1:00 OH hold + 1:00 rest, x3
30sec Ring Support + 1:00 rest, x3

then
hand stand holds for time, rest 1:00 between efforts, x3