Workouts

 
October 2017
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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

 


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 April 22nd

Workout:

Strength

10 Min. Warm Up

2 x 8 Shoulder Openers

3 x 5 wall squats

2 x 5 Cuban Press

4 x 10 Push ups

3 x 15 Goblet Squats

Then:

Work up to 5RM Bench Press

Then:

5 x 5 @  ________

10x Over head Squats between Rounds @ 65-85#

Then:

2:00 FLR + 50 Atomic Sit ups

X’s 2 Rounds

 ring_push_up


In the Gym April 11th

Workout

Strength:

10:00 C2/Ski Erg

3 x 5 wall squats

3 x 8 Cuban Press

4 x 10 Push ups

3 x 15 Goblet Squats

Then:

Then Work up to 5RM Bench Press

5 x 5 @

Then:

10x OHS between Rounds @ 65-85# for form

Then

2:00 FLR + 50 Atomic Sit ups x 2

 benchpress