Workouts

 
May 2018
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In the Gym April 16th

POWER

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 SOTS with PVC
3 x 5 squat jumps
Then:
10x KB Swings
5x Box Jumps
5 rounds, rest some between rounds to maintain form
Then:
15m Weighted Walking Lunges
5x Push Ups (hands on DBs for extra depth if appropriate)
3x Dead Hang Pull Ups (can add weight if appropriate)
6 Rounds, rest as needed
Finish with
6x 30/30 work/slightly less hard
Cool Down


In the Gym March 26th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility – hip, chest opening, overhead
3 × 5 wall squats
30m OH walking lunge, forward and backward
Then:
Warm up to heavy TGU
Then:
2x TGU per side
30sec ring support
rest as necessary
x 6
Then:
5x Pull Ups
30m Rock Carry with Med Ball
60sec Wall sit hold with heavier med ball on lap
4 rounds, rest as needed
If time:
6×30/30sec hard/less hard @machine of choice
Cool Down


In the Gym March 23rd

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2x 30m Tactical Lunge
Then:
Work up to heavy SLSLDL BB or KB
Then
5 x 3 SLSLDL per side
In between sets complete 5x Dip or Ring dip
Then:
8x Pull Ups
10x Windshield Wiper or Floor Wiper (5 each side)
30 sec Ring support
x 5 Rounds, rest as needed
Then, if time:
4 x 250m ski/row for time/60sec Airdyne
1:1 Work:Rest
Cool Down


In the Gym March 7th

STRENGTH

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
2 x 10 Goblet Squats
2 x 5 Squat Jumps
2 x 5 Push Ups
Then:
Dead Stop Back Squats
Warm up to heavy-ish weight for 5 reps
Then:
5 x 5 Dead Stop Back Squats
Rest 1-2min between sets;
During rest, do 5x Box Jumps
Then:
15m Bear Crawl + 5x Pull Ups
5 rounds
If time:
4x 250m ski/row (or 20cal airdyne)
Rest 60seconds between each
Then:
Cool Down


In the Gym February 6th

PE/SE

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
2 x 5 Squat jumps
2 x 30/30 machine of choice to open up the lungs a bit
Then:
6x Burpee + 8x Box Jumps  
x 5 rounds
Then:
Rest 3 minutes
Then: 
10x Bulgarian Bag Swings/Halos + 5x Pull Ups
 x 6 rounds 
Then:
Rest 3 minutes
Then: if time
3 x 500m Row or 40 cal air dyne 
2:00min rest between rounds
Cool Down


In The Gym July 7th

Strength + Power

Warm up 10:00 C2/AD/Run
2 x 10 Shoulder openers
2 x 5 Y’s
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 5 SOTS w/PVC
30m Walking Lunges
30m OH Walking Lunges
2 x 5 Squat Jumps

Then:
Learn the Jerk. Warm up to 5RM.

Then:
5 x 5 Jerk @ 45-75#
Rest 2:00 between sets,
During rest, complete 5 Pull Ups.

Then:
10x Box Jump + 20sec Sprint
60sec Rest
4 rounds

Cool Down

Athletes: Carolyn, Ben, Mike

07july2017


In the Gym June 19th

Strength Endurance

10:00 Row/Ski Warm Up
3 x 5 Wall squats
2 x 10 Goblet squats
2 x 10 Single Arm OH walking lunges
2:00 30/30 DB PP
3 x 5 Squat jumps

From my dear friends at Gym Jones…I was just in that mood.

“300” Workout

25x Pull Ups + 50x Dead Lift + 50x Push Ups + 50x Box Jumps + 50x Windshield Wiper + 50x KB Clean and press (KB must touch the floor between reps) + 25 Pull Ups

Then:
500m Row/Ski for time x 3, rest 3:00 between efforts

Cool Down

Athlete: Carolyn, Nate, Ben

19june2017


In the Gym May 18th

Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
30m OH walking lunge – forward and backward each arm
Then:
5x TGU + 10x KB Spike Swing
4x TGU + 10x KB Spike Swing
3x TGU + 10x KB Spike Swing
2x TGU + 10x KB Spike Swing
1x TGU + 10x KB Spike Swing
Increase weight as you go and rest as necessary.
Then:
8 – 1 Pull Up Ladder with 30 sec ring support between rungs of ladder
Then, if time:
Team 2000m ski/row or 200 cal air dyne; partner up, each person does 200m (or 20 cal) and then switches; alternate until 2000m (or 200 cal) has been completed.
Then:
Cool Down

Athletes: Carolyn, Betsy

18may2017


In the Gym April 27th

Power Endurance

10:00 Ski/Row Warm Up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
4x 30/30 sec sprint/easy machine of choice
Then:
2:00 30/30 sec DB PP/OH Hold +
250m Row +
60x Mtn Climber (total)
Rest 2:00
x 3 Rounds
Then:
2:00 30/30 Push Ups/Plank Hold +
50x KB Swing +
1:00 Static Ring Support
Rest 2:00
x 3 Rounds
Then:
2:00 30/30 Halos @25-45# plate (rest is actually rest) +
50x Goblet Squat +
1:00 Pull Ups (continuous)
Rest 2:00
x 3 Rounds
Then:
Cool Down, Crawl Home ;)

Athletes: Betsy, Lindsay

27apr2017


In the Gym April 19th

Power Endurance

10:00 Ski/Row
2 × 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 × 5 Wall Squats
4 x 30/30 machine of choice to open up the lungs a bit
Then:
10x Ball Slam + 5x Pull Up
8-10 rounds
Then:
10x Bulgarian Bag Swings + 5x RMM
8-10 rounds
Then:
Cool Down

Athletes: Kirk, Sari, Andy, Ian

19apr2017