Workouts

 
November 2020
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In the Gym November 6th

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 (push and hold)
2x 30/30 Squat (squat and hold)
then:
10x Pull up+
20x HeadCutter +
30x box jump +
40x Proper Push ups +
50x Deck Squat (Wall Ball if more appropriate for athlete) +
60x Ball Slams +
10x Pull ups
Then:
Finish with a 1000m effort for time.
Cool Down.


In the Gym October 28th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30 OH walking lunge – forward and backward then switch arms.
Then:
Stations: rotate through every min on the min. Athletes have 60 sec to complete the station, their rest is the remainder of the 60 secs
150m Ski
10x Pull Up
10x Halo – both directions
10x Ball Slam
10x Deck Squat
x 5
Then:
2000m ski or row or 200 cal air dyne for time
Cool Down


In The Gym May 14th

May 14
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 6 goblet squat
2 x 20 kb swing
then
7:00 30/30 Burpees
2:00 rest
7:00 30/30 Step ups 18/20″ box 2 @ 26# KB
2:00 rest
7:00 30/30 F Squat 50% BW
2:00 rest
7:00 30/30 Airdyne, row, ski
cool down 10min
then
300 sec FLR (Rings/toes on box)
Cool Down


In The Gym December 11th

Power/Power Endurance

Warm up:

Javorek DB Complex:
Hi-pull (from floor) + Bent-over Row + Hang Clean (basically a cheat curl) + FSPP + OHS & SOTS Press combo + Push-up with One-arm Row
Six reps of each, non-stop
Three sets, one each @ 2×20#, 2×25#, 2×30#

Then:
Work up to 90% 1RM DL then:

3x DL @ 90% 1 RM + 5x Box Jump 24/30″ box
Five sets 3min rest btw sets.

Then: 30/30s 6:00 x 2 on C2, 10 sec < 500m pace
4:00 active rest between rounds.
Cool Down

FrankDL

 

Athletes Training: Frank and Kelly


In the Gym November 14th

Power Endurance

10:00 C2 row
10:00 Airdyne
Then:
One warm up round of 6 way BB Complex
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat
6x Push Up
@ 75# try to NOT put the bar down.

Then, WO:
6 way BB Complex @ 95# + 1000m Ski Erg
rest 4:00
6 way BB Complex @ 115# + 1000m Ski Erg
rest 4:00
6 way BB Complex @ 135# + 1000m Ski Erg
rest 4:00

Finale:
Attempt to press 2 stacked 45# plates (one will suffice if coordination is off) overhead, then do 100 OH Squats with plates held overhead

BO Row

 

 

Athletes Training: Ben, Carolyn