Workouts

 
December 2017
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In the Gym August 28th

Strength + Supplemental Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU, if athlete understands TGU have them do from a stand. Learn Swing snatch to get weight overhead.
Then:
5 x 3 TGU per side.
Complete 8x Dip or Ring Dip between sets
Then:
5x Body Row
10x Split Jump
5x Burpee
x 5
Then:
2000m row or ski, or 200 cal airdyne
Cool Down

Athletes: Seth, Greg, Kirk


In the Gym July 18th

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
5 x 3 SLSLDL
In between sets, complete 5x Ring Dip
Then:
10x Windshield Wiper or Floor Wiper
60 sec FLR
x 5
Then:
Finish with 2000m row or ski for time.
Cool Down

Athletes: Jess, Lara, Karla

18Jul2017


In the Gym March 23rd

Power Endurance

Warm up
10:00 C2 row
3×5 wall squats
3×8 goblet squats
3×5 OHS+SOTS combo w/PVC
2×10 shoulder openers
3×5 push ups
2×15 ball slams 15/20# ball

Then-
6x500m row, 3:00 rest
Do 45 sec FLR during rest

Then -
10-1 Ring Dip Ladder
Between each rung of ladder, do 10x split jumps (per leg)

Athletes: Molly, Elise

DSC_0020

 


In the Gym January 31st

Strength

Warm Up 10:00 row/ski
2 x 8 shoulder openers
2 x 5 cuban press
10x Y’s, 90/90′s, Pull Downs @ x-sym bands
3 x 5 wall squats
30m OH walking lunge
3 x 8 Good Mornings
Then:
Deadlift Strength Ladder
10@ 40%1RM
9@ 50%
8@ 60 %
7@ 65%
6@ 70%
5@ keep increasing
4@
3@
2@
1@
1@ single reps to failure
rest 1-2 min btw heavier sets
Then:
5x ring dips
5x pull ups
90 sec FLR
3 rounds

Finish with hip mobility work

Athletes: Betsy, LC, Johann

DSC_0016


In the Gym October 13th

Strength Endurance + Power Supplemental

10:00 warm up row/ski/airdyne
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 30m OH walking lunge

Then -
SL Deadlift Strength Ladder
10@ 40% 1RM
9@ 50%
8@ 60%
7@ 65%
6@ 70%
5@ keep increasing
4@
3@
2@
1@
1@ single reps to failure
Between each rung, complete:
5x ring dips + 5x pull ups (weighted if possible)

Then –
Finish with 1 min all out on something.

Athletes: Ryan, James, Trenton

dsc_0362


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

DSC_0054 copy