Workouts

 
February 2018
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In the Gym February 20th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30 OH walking lunge – forward and backward then switch arms.
Then:
5x TGU + 5x Ring Push up or regular push up.
4x TGU + 5x Ring Push up or regular push up.
3x TGU + 5x Ring Push up or regular push up.
2x TGU + 5x Ring Push up or regular push up.
1x TGU + 5x Ring Push up or regular push up.
Increase weight as you go and rest as necessary.
Then:
8 – 1 Body Row with 8x Ball Slam between rungs of ladder
Then if time:
The Hateful 8
8x 30/30 machine of choice
Cool Down, Mobility


In the Gym December 4th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Tactical Lunge x 2
Then:
Work up to heavy SLSLDL BB or KB
Then
3x SLSLDL per leg
8x Dip or Ring dip – can be assisted
5x Push Up
5 rounds
Then:
10x Anchored Leg lower
60 sec FLR
x 5
Finish with 2000m row or ski for time.
Cool Down


In the Gym September 8th

Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
30m Tactical Lunge
Then:
Find weight for heavy step up, farmers carry or front rack athletes choice
Then:
5x Step Up per leg
8x Box Jump
x 5
Then:
5x Pull Over + 10x Anchored Leg Lower + 5x Push Up/lateral hip lift combo
x 5
Then:
If time:
50, 40, 30, 20 Calorie ladder work rest 1 : 1
Cool Down


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 July 25th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 SOTS Press
3 x 6 Deep Goblet Squat
Then:
Work up to heavy-ish OHS
Then:
6 x 3 OHS
Rest 1 – 2 min between sets
Then:
10-1 Push Up Ladder
Between sets, do 15m Bear Crawl
Then:
6×30/30 hard/easy @machine of choice
Cool Down

Athletes: Keith, James, Trenton

25july2017


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 16th

Power Endurance

10:00 Warm Up
2 × 8 Shoulder Openers
2 x 5 Cuban Press
Work on mobility
3 × 5 Wall Squats
3 x 5 Squat Jump
2 x 10 Good Morning
Then:
KB Swing + Push Up Ladder
1 – 10/10 – 1
1 Swing (heavy)/10 Push up, make them hard – rings, clapping, hands on DBs
Then:
One to One work rest
50, 40, 30, 20, 10 cal ladder machine of choice go hard
If time:
Ball Slam Team Ladder
10 – 1
Cool Down

Athletes: Draper, Dan, Betsy

16june2017


In the Gym April 11th

Power

10:00 Warm Up Bike/Ski Erg/Row
2 × 8 Shoulder Openers
2 x 5 Cuban Press
Mobility work
3 × 5 Wall Squats
3 x 6 Deep Goblet Squat
Then:
Warm up to heavy Front Squat
Then:
5x Front Squat + 15m HEAVY Sled Push
x 5 rounds, rest as needed to maintain perfect form
Then:
5x Push Up
5x Body Row
5x Reverse Fly
x 5 rounds, again rest as needed
Then:
8x 20/10sec Work/Rest on machine of choice
Rest 2:00
x 2 Rounds
Then:
Cool Down

Athletes: Christen, Devon, Sue

11Apr2017


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 22nd

Strength

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 5 Push up
Chest opening and OH mobility on Foam roller or bench
Then:
Work up to heavy Bench Press:
Then:
5 x 5 Bench Press
In between sets
10x single leg explosive step-up (per leg)
Then:
5x Front Raise
5x Lateral Raise
5x Reverse Fly
5x Push up
x 5
Then:
4x 30 sec ring support/30 sec rest
Then:
Cool Down – emphasis on mobility

Athletes: Seth, Greg

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