Workouts

 
November 2019
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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

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In the Gym October 25th

Power Endurance

10:00 warm up row/ski/airdyne
3 × 5 wall squats
2 × 10 goblet squats
2 × 10 shoulder openers
3 × 5 OHS + SOTS combo
3 × 10 DB PP
Then
5 x 3 Front Squats, increase weight each set
Then
20x pull up + 50 cal AD/Ski/Row +
50x goblet squats + 40 cal AD +
40x push ups rings + 30 cal AD +
60x split jumps (30 per leg) + 20 cal AD +
20x windshield wiper + 20 cal AD +
20x KB clean & press + 10 cal AD +
60 sec handstand hold + 20x pull up

Cool Down

Athletes: Brion, Blase, Macky, Jim

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In the Gym September 23rd

Strength

10:00 Row/Ski/Bike
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 10 Goblet Squats Heavy, 2 count hold at bottom, deepen squat, hip opening

Then:
Front Squat 1RM Test
10@ 65#
8@ 85#
5@ 105#
3@ 115#
1@ 120#
1@ 125#
1@ 130#
1@ 135#, failed first, tried again and hit it :)
Rest 3:00-4:00 between sets once it gets heavy

Then:
8x Pull Overs
10x Anchored Leg Lowers
10x Bulgarian Bag Swings (per direction)
10x Ring Push Ups
5 Rounds, rest as needed to maintain form

Cool Down, Foam Roll, Stretch

Athletes:
Betsy, Lindsay, Laura

 

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In the Gym July 25th

Strength

Warm up 10min jog
Wall Squats 5 x 5
Goblet Squats 3 x 8
Cuban Press 3 x 5
Shoulder Openers 3 x 8Then:
Warm up to heavy front squat
Then 6 x 2 @ 80%1RM, rest 2 – 3  min between sets

Followed by single leg work:
5 x 5 SLSLDL @ 1/2 BW – BW

Then:
5x ring push ups + 60 secs mtn climbers
5 rounds

Cool Down
10-15 minute row
Foam Roller
Cross Over Symmetry Bands Y’s, T’s, 90/90’s

 

Athletes: Enzo, James

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In the Gym February 15th

Power Endurance

Warm up 10:00 Jump Rope
3 x 5 wall squats
3 x 6 bench squat
4 x 10 Oh Walking Lunge

Then
10 Plank Pull
20 Ring Push Ups
30 Vertical Sit Ups
40 KB Swings
50 Ball Slams
40 DB Push Press
30 Sit and Reach
20 Windshield Wipers
10 Pull Ups
Time to complete?

Then – Cool down

 

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