Workouts

 
September 2018
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In the Gym August 14th

Power Strength
10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 30m Tactical Lunge
2 x 5 SOTS with PVC
Then:
10 x Pull Ups
20 x Leg Lowers/Lifts
30 x Split Jumps (per leg)
40 x Push Ups
50 x KB Clean and Press
60 x Sit Ups
3 minute plank hold or FLR (total time)
10 x Pull Ups
Then:
2000m ski/row for time
Cool Down


In the Gym Aug 3rd

POWER

10:00 Warm up ski erg/airdyne/row

2 × 8 Shoulder openers

2 x 5 Cuban press

Work on mobility

3 x 5 Wall squat

30m Tactical Lunge

3 x 8 Goblet Squats – deep, hip opening, posture!

Then:

Warm up to Back squat + chains

Then:

5 x 8 Accelerating Back Squats with Bar + Chains

rest 2 minutes between rounds; during rest, complete 8x burpees

5 Rounds

Then:

8 to 1 Pull Up Ladder

Between each rung, complete: 60m Farmer’s Carry + 30m Rock Carry

Cool Down


In the Gym June 22nd

POWER ENDURANCE

Warm up 10:00 C2/AD/Jump Rope
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall squats
2 x 20 Ball slams
2 x 20 Wall ball
Then:
1 – 10 – 1 Pull-up Ladder
Then:
4:00 30/30sec DB Push Press/Rest is in OH Position
Then:
10x DL @ 135# every 60sec for 10 minutes
Then:
4:00min 30/30sec Push Up/Rest in Plank
Then:
10x Bent Row @ 75# every 60sec for 10 minutes
Then:
4 Rounds Handstands 30sec hold, 30 sec rest.
Then:
Cool Down 5 -10 min AD or Row


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 September 10th

Power Endurance

Warm up:
10min C2 or Airdyne OR SKIERG!
wall squats 3 x 5
goblet squats 2 x 10
shoulder openers 2 x 10
sots 3 x 5
20x wall ball with 10#
20x ball slam with 10#

then
10x C & J 25-45#
20x Pull Overs 20 – 30#
30x KB Swings @ 30 – 40#
40x Push Squat @ 8 – 13#
50x Push up STRICT
60x Deck Squats
10x Pull ups

cool down 5:00 air dyne

later
recovery endurance


In the Gym June 21st

Warm up 10:00 Airdyne

2 x 8 shoulder openers

2 x 5 cuban press

3 x 5 wall squats

30m OH walking lunge

Then let the games begin:

5x Lunge+

5x Push Press

20 Laps of the gym

While holding a 45# bar or 2x 25# DB, or similar load, do 5x Lunges followed by 5x Push Press, continue  till all laps complete

 


In the Gym June 17th

10:00 Warm Up

2 x 8 Shoulder Openers

2 x 5 Cuban Press

3 x 5 wall Squats

Then:

Warm up Olympic Complex

6x reps of the following, try not to put the bar down.

Deadlift

Hang Clean

Front Squat

Jerk

Overhead Squat

Snatch

2 rounds @ 55- 95#

Then:

IWT

10x Clean & Jerk 50% 1RM  + 500m row, 2:00 rest,

3 Rounds

Then:

10x Front Squat 70% 1 RM  + 60 sec all out Airdyne 2:00 rest, 3 rounds

Then:

8x Single Arm Horizontal Row FST, feet on bench 4x per arm

8x Ring Dip +

8x Hanging L-seat

8x Ring Push Up

8x HSPU use bar in rack to spot movement with Legs

3 rounds of all rest as necessary

 


In the Gym June 15th

10:00 Warm Up

2 x 5 shoulder openers

2 x 5 cuban press

3 x 5 wall squats

2 x 10 DB PP

Then:

HSPU Ladder 10 – 1 (or handstand Holds)

Then:

10x Bench Press + 20x Whip Smash

x 5

Then

6:00 30/30 real time based on 500m time

or

20/10 Band Sprints 10 rounds

Switch

 


In the Gym June 11th

10:00 Warm Up

2 x 8 Shoulder Openers

2 x 5 Cuban Press

3 x 5 Wall Squat

30m OH Walking Lunge

2 x 10 KB Swing Snatch

Then:

10x Dead Lift + 250m Row: 2:00 to complete 6 rounds

Then:

15x KB Swing + 60 sec Airdyne: 2:00 to complete 5 rounds

cool down

 


In the Gym June 9th

10:00 Warm Up

2 x 8 Shoulder Openers

2 x 5 Cuban Press

8 x’s Y’s Flys 90/90

3 x 5 Wall squats Narrow stance

30m OH Walking Lunge

Then

5 x 3 BSSU @ 85#

Then:

8x Each On Rings:

Plank Row Rings

Archers on

Dips

Feet to Hands

x 5