Workouts

 
October 2017
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In the Gym September 22nd

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
5x Strict press
x 5
Then:
2x TGU per side
60x FLR or Plank
x 5
Then:
4x 30/30 burpees
Cool Down


In the Gym June 22nd

Power Endurance

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
2x 30/30 DB PP
2 x 5 Squat jump
2 x 10 KB Swing
Then:

Work up to heavy Jerk (barbell) or Push press (DB or KB)
Then:
5x Jerk (or push press)
8x Box Jump
5 rounds, rest 60 seconds between rounds
Then:
60 sec Mountain Climbers + 250m Ski/Row (hard!)
5 rounds, rest 60sec between rounds
If time:
300sec FLR, Plank, or OH Plate Hold (athlete’s choice)
Cool Down

22jun2017


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 February 7th

Power Endurance

10:00 row/ski warm up
2 x 10 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squats
3 x 8 Good Mornings
3 x 5 Squat Jumps
3 x 5 Tuck Jumps
Then:
4x 30sec DB PP / 30sec OH hold
4x 30sec push up / 30sec plank hold
4x 30sec squat / 30sec squat hold
Then:
30sec air dyne + 10x KB Swing + 20x Box Jump + 1:00 rest
x 5 rounds
Then:
Finish with mobility work

Athletes: Betsy, Draper

IMG_4753


In the Gym January 12th

Power

10:00 warm up row/ski/airdyne
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
Then-
15m Heavy Sled Push
10x Ball Slam
10x Box Jumps
5 rounds for time
Rest 3:00
Then:
1:1 30m Bulgarian Bag Broad Jump + Hold plank while waiting for teammate to finish
3 Rounds
Rest 3:00
Then -
1 to 10 C’s Sadistic Squat Ladder (Each rung hold bottom of squat while teammate squats)
Then -
Cool Down

Athletes: Susan, Chris, Lara

2017jan12


In the Gym December 30th

Power Endurance

warm up 10:00 C2/AD/Jump Rope
wall squats 3 x 5
ball slams 2 x 20
wall ball 2 x 20

Then
Team 1 – 10 – 1 Pull-up Ladder (alternate with teammate for rest)

Then
4:00 30/30 DB Push Press
Rest is in OH Position

Then
10x DL @ 135# every 60sec for 10 minutes

Then
4:00min 30/30 Push Up
Rest in Plank

Then
10x Bent Over Row @ 95# every 60sec for 10 minutes

Then
4 Rounds Handstands 30sec hold, 30 sec rest

Cool Down 5 -10 min AD or Row