Workouts

 
October 2017
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In the Gym August 31st

Strength/Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
3 x 3 slsldl
Then:
Work up to a heavy DL
Then:
5 x 5 Deadlift – touch and go style
Complete 8x push press between sets.
Then:
15m Bearcrawl + 10x Push up
x 5
Then:
Finish 8x 30/30sec HARD/easy
Cool Down

Athletes: Jess, Christen, Sarah


In the Gym August 22nd

Power

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
30m OH walking lunge
2x 30/30sec DBPP/OH Hold
Then:
Work up to heavy push press weight, can be barbell, DB, or KB
Then:
5x Push Press + 10x Heavy KB Swing + Rest 60 secs
x 5 Rounds
Then:
KB Swing snatch (or clean and press) + Reverse TGU
3 per side + 60x Mtn Climber
x 5 Rounds, rest as necessary.
Then:
1:1 Work rest:
500m interval + rest same time as interval took.
250m interval + “
100m interval + “
Then:
Cool down

Athletes: Lara, Karla, Chris


In The Gym July 31st

Power Endurance
Warm up:
5:00 Airdyne, each minute a little harder
5:00 Jump Rope, 3x 90sec blocks, cool down 30 sec
Then:
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squat
3×8 DB PP
Then:
5x KB Swing + 5x Goblet Squat +
10x KB Swing + 10x Goblet Squat +
15x KB Swing + 15x Goblet Squat +
20x KB Swing + 20x Goblet Squat
Then:
4x 30/30sec Push Press 2DB@15# (Hold OH during “Rest”)
Then:
4x 30/30sec Mountain Climber (Hold Plank during “Rest”)
Then:
4 x 30/30sec Step ups holding 26# KB in front rack (Keep KBs at chest during “Rest”)
Then:
Finish with 200FY – female standard – as many calories as you can burn in 10:00 on the Airdyne, strategize!
Cool Down, Mobility Work
Athletes: Lindsay, Karla, Chris

31jul2017


In the Gym July 27th

Strength Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3 × 5 wall squats
30m OH walking lunge, forward and backward
Then:
10x Weighted Lunge, weight in Farmers Carry
10x Push Press
x 5
Then:
3x TGU per side
60x Mtn Climber
x 5
Then:
60 sec ski/row/airdyne (go hard!) + 30 sec rest
x 4
Cool Down

Athletes: Matt, Blase, Randy

27jul2017


In the Gym June 27th

Strength Endurance

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
3 x 6 Goblet squats
Then:
6 way BB Complex (or DB/KB)
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat (if DBs do RMM x 3)
6x Push Up
DO NOT put the bar down.
GO immediate to 500m effort Ski, Row, or 50 cal airdyne.
Rest 3:00
x 4 Rounds
Finale:
10 – 1 – 10 Ball Slam/Pull Up Pyramid
(10/1 – 1/10)
Cool Down

Athletes: Jess, SarahMac, Betsy

27june2017


In the Gym June 22nd

Power Endurance

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
2 x 5 Squat jump
2 x 10 KB Swing
Then:

Work up to heavy Jerk (barbell) or Push press (DB or KB)
Then:
5x Jerk (or push press)
8x Box Jump
5 rounds, rest 60 seconds between rounds
Then:
60 sec Mountain Climbers + 250m Ski/Row (hard!)
5 rounds, rest 60sec between rounds
If time:
300sec FLR, Plank, or OH Plate Hold (athlete’s choice)
Cool Down

22jun2017



In the Gym April 12th

Power

10:00 ski/row/airdyne warm up
2 × 8 shoulder openers
2 x 5 cuban press
Extra work on mobility
3 × 5 wall squats
2 x 5 squat jumps
30m tactical lunge x2
Then:
Work up to back squat, not too heavy (see below)
Then:
5x Back Squat, hold 3 seconds at the bottom of squat, come up fast
7x Box Jump
x 5 Rounds, rest as necessary
Then:
10x Halo or Bulgarian Bag Swing (each direction)
10x Push Press
x 5 Rounds, rest as necessary
Then:
3:00 Bear Crawl (continuous)

Cool Down

Athletes: Lee, Jim, Betsy

12apr2017


In the Gym April 4th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Mobility work
3 × 5 wall squats
2 × 5 OHS + SOTS
3 × 5 single leg squat to bench
3 × 5 squat jumps
Then:
Warm up to 5RM Jerk or Push Press
(BB/KB/DB athletes choice)
Then:
5x Jerk/PP
7x Box Jump
5 rounds
Then:
Warm up to heavy weighted lunge
Then:
15m weighted lunge
60 sec ring support
6 rounds
Then:
8x 30/30sec “hard”/”slightly less hard” (the “Hateful Eight”)
Then:
Cool Down

Athletes: Kent, Greg, Sari

04apr2017


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

 

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