Workouts

 
May 2018
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In the Gym April 24th

Strength

10:00 Warm Up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
3 x 6 Goblet Squats, deep with hip opening
Then:
Work up to Heavy Split Squat
Then:
3x Split Squat per leg
5x Reverse Fly with DBs
3x (per arm) Bent Over Row; 3 second 3 position lock-off on lower
6 Rounds, Rest as needed
Then:
5x Superman Flies on Rings
5x Ring Push Ups
5x Heavy Pull Overs
5x Weighted Leg Lowers/Lifts
6 Rounds, Rest as needed
Then:
Could Down, Mobility, Foam Roll

24Apr2017


In The Gym April 3rd

Power Endurance + Strength Endurance

10:00 Warm Up Row/Ski/Airdyne
2×8 Shoulder Opener
2×5 Cuban Press
Extra Mobility Work
3×5 Wall Squats
2×10 Good Mornings
Then:
Barbell Complex…6 reps of each movement, don’t put bar down except to change weight
Dead Lift
Bent Over Row
Hang Clean
Front Squat
Push Press
Back Squat
Push Up (on bar)
3 rounds, increase weight each round
Then:
10X Deadlift @ 115%BW + 25 Box Jumps @ 24″ Box
3 Rounds for time 6:14
Then:
OHS @ 30%1RM + Ring Push Up
30-20-10 reps of each
Then:
5 minute rest
Then:
1:00 All Out on the Airdyne for max calories

Athletes: Carolyn, Lara, Betsy

IMG_4497


In the Gym March 3rd

Power Endurance/Strength Endurance

Warm Up:
10:00 C2 – 5:00 at 2:10pace
then:
1:00 at sub 2:00 pace
:30sec recovery
x 3
Then:
2 x 10 Shoulder Openers
Activation Phase Cross/Sym
5 x 5 Wall Squats
Then:
Warm up to 30% 1RM OHS
Then:
For time: 20-10 Reps of OHS + Ring Push Ups
Then:
10x Weighted Leg Lower
30sec Ring Support
30sec Handstand Hold
x 5 Rounds
Then:
Test 250m Row for time

Cool Down

Athletes: Lindsay, Betsy, Carolyn

Ring Push UpRing Support


In the Gym May 30th

Strength

Warm up: easy 20min jog
Wall Squats 3 x5
Goblet Squats 2 x 10
Shoulder Openers 2 x 10
SOTS 3 x 5

Then:
Workup to Heavy-ish TGU – 70/80% 1RM
1 x 3 @ 20#
1 x 2 @ 26#
1 x 1 @ 30, 35, 40, 45#
6 x 1 @ 45#

Then:
10 – 1 Bench Press Ladder 
Start at 50% 1RM (65-110#), work up in weight throughout ladder

Then:
5x Deadlift at 75-80% 1RM (185#) +
5x Split Squat @ 50%BW  +
5x Ring Push Up
5 rounds

Later:
30 min recovery walk + 30min yoga

Athletes: Carolyn, Betsy, Lindsay

DSC_0009


In the Gym December 7th

IWT 10:00 warm up 2×5 wall squat 2×8 shoulder openers 2×5 cuban press 2×5 goblet squat then 10x Clean & Jerk 50% 1RM which is likely 50% BW (or so) + 500m row 3 rounds, 2:00 rest between rounds then 10x Front Squat 70% 1 RM this will be closer to 75% BW (go up […]


In the Gym June 6th

10:00 Warm Up

2 x 8 Shoulder Openers

2 x 5 Cuban Press

3 x 5 Wall Squat

30m OH Walking Lunge

Then:

Learn SLSLDL

Then :

5 x 4 SLSLDL @ 65#

60 sec Ring Push up, one push every 10 secs

10x 90# Ab Wheel in between rounds

 


In the Gym, May 14th

Workout:

wall squats 3 x5

goblet squats 2 x 10

shoulder openers 2 x 10

SOTS Press 2 x 5

2:00 30/30 DB PP

Then:

50x Pull-up

Strict

Then:

10x Goblet Squat @ 40-62# +

60 sec Interval, Row/Erg/Airdyne

90 sec rest

Three Rounds

Then:

10x Goblet Squat @ 40 – 62# +

60 sec box jump 24-30”

90 sec rest

Three Rounds

Then:

10-1 ring push up ladder

Ring push up copy