Workouts

 
November 2019
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In the Gym May 23rd

Strength

Warm up 10:00 C2
First 5:00 easy pace
Then: 1:00 Hard/30 sec Easy x 3
Cool Down last 1:00

2 x 8 shoulder openers
3 x 5 KB stretch and press
2 x 5 cuban press
3 x 5 wall squats
2 x 30m walking lunge
2 x 30m OH walking lunge

Then: Learn Hex Bar Deadlift

5 x 8 @ 75#

Then:
5x Push Plank Row, DBs 2 @ 15 – 20#
30 sec Mtn Climbers
5 rounds
Then:
5x KB Bosu Chest Press 2 @ 15
5x KTE
3 rounds
Cool Down

Athlete Training: Sue, LC

23May2017


In the Gym April 13th

Strength

10:00 AD/jump rope/row
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall squats
2 x 10 Squats
2 x 5 OHS+SOTS combo
3 x 3 (per leg) Single Leg OTB Squats
Then:
Work up to heavy SLSLDL
4/leg @
3/leg @
2/leg @
2/leg @ ???
Then:
5 x 3 (per leg) @3RM SLSLDL
Rest 60 sec between sets
Then:
5x Push Plank Row + 30 secs Mtn Climbers
5 Rounds, minimal rest
Then:
Rest 2 minutes
Then:
5x KTE + 5x KB/DB Bosu Press
5 Rounds, minimal rest
Then:
Cool Down, Mobility Work

Athletes: Briana, Deva

13Apr2017


In the Gym December 1st

Power Endurance

Warm up 10 min Jog
Then -
Shoulder openers 2 x 8
Cuban press 3 x 5
Wall squats 3 x 5
Goblet squats 3 x 8
Ass to Bench 3 x 5
Push ups 3 x 5
Then -
10 – 1 Ladder of each:
Push Plank Row 2 @ 25# + Back Squat
Then -
30-20-10 reps of each,
Leg lowers + Sit ups
Then -
Cool Down

Athletes: David, Enzo, Chris, Jess

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In the Gym August 18th

Power Endurance

10:00 Bike ride/run/row
3 x 5 Wall squats 
3 x 8 Goblet squats 
3 x 5 A-T-Bench 
3 x 5 Push ups 

Then:
10 – 1 Ladder (10/10, 9/9, 8/8…)
Push plank row 2DB @ 25# +
Deadlift @ 135#

Then:
Med Ball Sit Toss 5 x 10 @ 18# (w/partner)

Then:
Cool Down

Athletes: Jess, Betsy, Ian

 

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In the Gym January 18th

Power

10:00 warm up
3 x 5 wall squats
2 x 8 goblet squats
3 x 5 Squat Jumps
3 x 5 Tuck Jumps

Then
24” box jump + broad jump + jump over 18”box + broad jump
20 rounds, rest 4:00

Then
10x Deadlifts + 5 Burpees
10 rounds

Then
10 x 10 Push Plank Row

 

Athletes: Seth, Kirk, Greg

 

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In the Gym November 25th

Power Endurance

Warm up 10 min Jog

then
Wall squats 3 x 5
Goblet squats 3 x 8
A-T-Bench 3 x 5
Push ups 3 x 5

then
10 – 1 Ladder
Push plank Row 2 DB 15-35# +
Front Squat @75-135#

then
Med Ball Sit Toss 5 x 10 @ 18# ball

Cool Down