Workouts

 
February 2018
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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