Workouts

 
November 2019
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In the Gym March 27

PE/SE
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 5 per side KB Press and Stretch
Then:
60sec Step Ups – with or without weight (weight can be at FR or FC)
200m sprint @ Machine of choice
60sec Wall Sit Hold – med ball on lap keep thighs parallel to floor :)
60sec rest
6 rounds
Then:
15m Plank Sled (or KB) Pull
8x Push Up
8x Leg Lowers
5 rounds, rest as needed to maintain form
If extra time:
Extra core work of choice / ab-pocolypse ;)


In the Gym February 20th

STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 good morning
Then:
work up to Heavyish Deadlift
Then:
5x Deadlift
5x Chest Press (Bosu or Bench)
x 5
Then:
15m Plank Sled Pull
30 sec Side Plank each side
30 sec rest
x 5
Then
6x 20 sec go hard 60 sec rest
Cool Down


In the Gym December 14th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 Good Morning
2 x 5 Split Squat per leg no weight
Then:
Work up to heavy RDL – Romanian Deadlift
6 x 3 RDL – rest 1-2min between sets.
Then:
15m plank sled pull + Over head plate or barbell hold 60 secs + 8x Push Up
x 4
If time the Hateful 8
Cool Down


In the Gym August 10th

Strength

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
30m Single Arm OH walking lunge (each arm)
Then:
(KB Swing Snatch + Reverse TGU + Windmill) equals one rep.
4x per side
Then:
Work up to heavy Front Squat, then,
6 x 3 Front squat, rest 60-120 sec between sets
Then:
15m Plank sled pull + Over head plate or barbell hold 60 secs + 8x Chest press
x 4 Rounds, rest as needed
Then:
Cool Down

Athletes: Karla, Lara, Chris

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