Workouts

 
April 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 13th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
3 x 3 SLSLDL per side (KB in one hand; warm up weight)
2 x 10 KB Swing
Then:
Work up to a heavy DL
Then:
5 x 5 Deadlift – touch and go
Between sets, rest 1-2 minutes and complete 3x strict dead hang pull ups (add weight if appropriate)
Then:
30-20-10 reps of each
Push Ups + Frog Hops
Then, If time:
2000m ski/row (or 200 calories airdyne) for time
Cool Down


In the Gym February 1st

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
Then:
6 way BB Complex (can be done with Kbs or DBs which ever is more appropriate for athlete)
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Up
Gaol is to NOT put the bar down until push up, do push up with hands on BB or Kbs.
x 3 rounds, increase weight reach round
Then:
40 – 30 – 20 – 10 Cal ladder, work:rest 1:1 on machine of choice.
Then:
8 – 1 Team Pull Up Ladder
Cool Down


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

 

DSC_0009


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

IMG_9506


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