Workouts

 
January 2019
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In the Gym March 28th

Power Endurance

10:00 warm up ski/row/airdyne
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 10 good morning
OH mobility floor or bench
Then:
KB or BB Clean + Push Press Ladder 10 – 1
Same weight, so Clean will be light; focus should be on form always but also speed on clean since it’s light.
Here’s how it goes:
10 Cleans – 1 Push Press
9 Cleans – 2 Push Press
Down the ladder on Cleans, up the ladder on Push Press.
The winner is the person who can go through the entire ladder without having to put the weight down ((; and using a really light weight to achieve the win is just poor form on this one.
Then:
10x Anchored Leg Lower
5 x Pull Over
60sec Ring Support
Rest as necessary
x 5
Cool Down with mobility work

Athletes: James, Trenton, Richard

 

DSC_0068

 


In the Gym March 22nd

Power

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 10 Good Morning
3 x 5 Squat Jump
Then: can do single leg weighted step up with a speed component if jump not ok for athlete.
5x Box Jump 20” box
5x Box Jump 24” box
5x Box Jump 30” box if appropriate for athlete
4 rounds, finish round one, and begin round 2 back on the lower box.
Then:
10x GHD Sit up
10x Pull Over
8x Body Row
8x Lateral Raise
4 – 5 Rounds, rest as needed to maintain form
If time:
Finish with 8x 20/10 work on machine of choice.

Then:
Cool Down Mobility work

 

Athletes: Enzo, Brion

DSC_0039


In The Gym March 14th

Power Endurance

Warm up 10:00 C2/AD
2 x 10 Shoulder Openers
4 x 8 Crossover Symmetry
5 x 5 Wall Squats
Then:
30sec Bulgarian Bag Squat + OH Press
30sec Broad Jump with same Bulgarian Bag
x 5 Rounds
Rest 3:00
Then:
15m Heavy Sled Push +
8x Accelerating Back Squats Bar + Chains
x 5 Rounds
Rest 3:00
5x Ring Dip + 5x Pull Over + 60 sec FLR
5 Rounds

Cool Down

Athletes: Zoe

Zoe


In the Gym March 1st

Strength Endurance

10:00 warm up ski/row/airdyne
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 3 SLSLDL with KB
3 x 3 Ass to bench
10x Cross Sym Row and Fly
Then:
Work up to Heavy Deadlift
Then:
This should be touch and go, no dropping of barbell.
5 x 3 Deadlift
Actual rest 1 – 2 minutes between sets.
Then:
5x Pull Over w/heavy KB
5x Body Row w/feet on bench
5x Push Up on rings
x 7 Rounds
No measured rest, try to maintain steady pace.
Then, if time:
2:00 warm up on machine of choice, then…
4x 1:00 sprint, 1:00 recovery (still moving)
(Total time 10:00)

Cool Down – mobility focus

Athletes:
Danny, Chad, Ben

01mar2017


In the Gym February 3rd

Strength Endurance

10:00 Warm Up
2 x 8 Shoulder Openers
3 x 5 Y’s and Cuban Press
3 x 5 Kb OH Press + Stretch
3 x 5 Wall Squats
Then:
Work up in weight to heavy Front Squat
Then:
6 x 3 Front Squat rest 1 – 2 min between
Then:
8 – 1 Ladder
Body Row
Pull Over
Reverse Fly
Barbell Push Press
Then:
Finish with a little personal visit with the C2 – 3 x 500m row rest 3:00 between efforts.

Cool Down

Athletes: Ryan, James, Richard

DSC_0054

 

 


In the Gym December 23rd

Power

Warm up 10:00 C2/AD
2 x 10 Shoulder Openers
4 x 8 Crossover Symmetry
5 x 5 Wall Squats
Then:
15m Heavy Sled Push (Sled + 3 x 45#) +
8x Accelerating Back Squats Bar + Chains
x 5 Rounds
Then:
60 sec Bulgarian Bag Clean + OH Press
1 : 1 hold squat while partner goes
x 5 Rounds
Then:
5x Ring Dip + 5x Pull Over + 60 sec FLR
x 5 Rounds
Cool Down

Athletes: Susan, Karla

2016dec23


In the Gym September 23rd

Strength

10:00 Row/Ski/Bike
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 10 Goblet Squats Heavy, 2 count hold at bottom, deepen squat, hip opening

Then:
Front Squat 1RM Test
10@ 65#
8@ 85#
5@ 105#
3@ 115#
1@ 120#
1@ 125#
1@ 130#
1@ 135#, failed first, tried again and hit it :)
Rest 3:00-4:00 between sets once it gets heavy

Then:
8x Pull Overs
10x Anchored Leg Lowers
10x Bulgarian Bag Swings (per direction)
10x Ring Push Ups
5 Rounds, rest as needed to maintain form

Cool Down, Foam Roll, Stretch

Athletes:
Betsy, Lindsay, Laura

 

bdo-front-squat


In the Gym September 10th

Power Endurance

Warm up:
10min C2 or Airdyne OR SKIERG!
wall squats 3 x 5
goblet squats 2 x 10
shoulder openers 2 x 10
sots 3 x 5
20x wall ball with 10#
20x ball slam with 10#

then
10x C & J 25-45#
20x Pull Overs 20 – 30#
30x KB Swings @ 30 – 40#
40x Push Squat @ 8 – 13#
50x Push up STRICT
60x Deck Squats
10x Pull ups

cool down 5:00 air dyne

later
recovery endurance