Workouts

 
October 2017
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In the Gym September 12th

Strength + Supplemental

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:
6 x 2 SLSLDL
In between sets 10x Push ups (ring push ups, archers, etc)
Then:
5x Floor Press
10x Windshield Wiper or Floor Wiper
60 sec Overhead hold
x 5
Then:
3 x 500m row/ski
1:1 work:rest ratio
Cool Down


In the Gym June 26th

Power Endurance

10:00 Warm up with C2, Air Dyne, Jump rope
2 x 10 Shoulder Openers
3 x 5 Band Y’s
3 x 5 Wall Squat
2 x 10 Squat no weight
Then:
3 x 30/30sec Squat
“Rest” is bottom of the squat
Two Sets, Rest 60sec between each
Then:
2 x 10 RDL @75 – 95#
2 x 5 (per leg) Split Squat @35-55#
Then:
10sec AD Sprint ALL OUT +
50sec Active Rest
10 Rounds
Then:
100m Row Sprint  +
50sec Active Rest
10 Rounds
Then:
30 – 20 – 10 Push ups + Med Ball Sit Throw

Athletes: Lindsay, Christen

16jun2017


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 June 1st

Strength 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
Then:
5x Step Up per leg
5x Strict Press single arm single leg (5 per arm)
x 7 Rounds, rest as needed
Then:
15m Bear Crawl + 5x Push Up (Rings, Bosu, or Floor)
x 5 Rounds
Then:
If time the “Hateful 8″ (8minutes 30/30sec Hard/Less Hard)
Then:
Cool Down

Athletes: Ryan, Greg

01june2017


In the Gym February 23rd

Power Endurance

10:00 ski/row/airdyne
2 x 8 shoulder openers
2 x 5 cuban press
10x overhead reach, chest openers on bench or foam roller
3 x 5 wall squats
3 x 8 goblet squats
then:
8 to 1 ladder of all:
Pull Ups + DB PP + Push Ups + Bent Over Row
then:
on Airdyne:
50 cal
rest 2:00
40 cal
rest 2:00
30cal
rest 1:30
20 cal
rest 1:00
10 cal
then:
cool down

Athletes: Molly, Susan

 

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In the Gym February 9th

Strength

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 6 goblet squat heavy with hip opening stretch
10x cross sum Ys, 90/90
Then:
Work up to heavy back squat
Then:
6 x 4 Back Squat, rest 1-2min between sets
In between sets, complete:
8x Floor Press with DBs of Kbs
Then:
10x Burpee
20x Deck Squat
30x KTE
40x Frog Hop
30x Good Mornings
20x Push Up
10x Pull up

Athletes: LP, LC, Greg, Seth

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In the Gym December 15th

Strength

Warm Up Row/Ski 10:00
2 x 8 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall squats
2 x 8 Activation Phase XSym
5 x 3 BSSU
Then:
Work Up to Heavy Deadlift
Then:
5 x 3 DL touch and go style (no dropping)
Rest 1 – 2 min between sets
Then:
5x Romanian Deadlift @ 50% of DL weight
5x Push up
x 5 Rounds, rest 1 min between sets
Then:
10x Ball Slam
15x Med Ball Throw
15m Sled Pull Seated
x 5 Rounds for time
Cool Down

Athletes: Enzo, James

2016dec15


In the Gym November 25th

Power Endurance

10:00 Row/Ski/Bike warm up pace
2 x 8 shoulder openers
10x OH Reach, chest openers
2 x 5 cuban press
3 x 5 wall squat
Then -
As many rounds as possible in 12 minutes of:
5x Pull ups +
10x Sit Ups +
5x Body Row +
10x Push ups
Then -
Rest 3:00
Then -
As many rounds as possible in 12 minutes of:
5x Dead lifts + 8x Push Press
Then -
Rest 3:00
Then –
As many rounds as possible in 12 minutes of:
20 pulls on row or ski erg + 10x KB Swing
Then -
Cool down

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In the Gym September 27th

Power Endurance

Warm up
10:00 bike
3 x 5 wall squats
2 x 10 shoulder openers
3 x 5 push ups
3 x 15 sit ups

Then
Create stations, cycle through…
10x Floor Press (Barbell, DB or KB)
5x Burpees
10x Body Row
5x Burpees
10x Goblet Squat
5x Burpees
3x TGU per side @ 20 – 45#
5x Burpees
10x pull ups
5x Burpees
5 rounds, constant effort

Then
Cool down, foam roll, stretch…

Athletes:
Betsy, Ryan, James

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In the Gym August 30th

Strength

10:00 C2/AD/Run
3 x 5 Wall Squats
3 x 10 Box Squats
Squat depth/hip opening work
5 x 5 Single Leg OTB @18″ box 
4 x 20m Weighted Lunge (10m forward, 10m backward)

Then:
Warm up to heavy Back Squat Step Up @ 18-20″ Box
6 x 3 per leg @ 65-85#? (3RM)
Rest 2:00 between sets

Then:
1:00 push ups on rings (how many?)
rest 2:00
1:00 pull ups on rings (how many?)
rest 2:00
x 3 rounds

Then:
SLSLDL Strength Ladder
8 @
7 @
6 @
5 @
4 @
3 @
2 @
1 @ ….
In between each rung of the ladder do 10 ring dips + 30 sec static hold at the end of the dips

Then:
Cool Down

Athletes: Macky, James, Julia

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