Workouts

 
October 2019
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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


In the Gym April 6th

Power Endurance

5:00 C2/AD

3×5 wall squats

2×20 wall ball

2×20 ball slams

3×10 box jumps 18” box

then -

5x DL + 10x push press

how many rounds in 12:00

then -

1:00 mountain climbers +

1:00 KB swings +

1:00 body weight squats +

1:00 rest

x5 rounds

if time -

3 x 1:00 FLR + 1:00 rest

ball_slams

 


In the Gym April 3rd

Strength

Workout:

3×10 Shoulder Openers

Then:

10-1 Ladder of the following movements:

Pull-up

Plank Pull

Push-up

DeadLift

KTE

Then:

Then:

60 sec handstand hold/60 sec rest

60 sec dip hold/60 sec rest

x3

handstand copy


In the Gym March 25th

Workout:

Strength

Warm up 10:00

Tempo for first 5:00min

Then: 30sec hard 30 sec easy for next 5:00

2 x 8 Shoulder Openers

2 x 5 Cuban Press

3 x 5 Wall Squat

30m OH Walking Lunge

Then:

6x TGU (3 each side) +

30sec Mountain Climber

Two sets @ 25#, Two sets @ 35#, Two sets @ 45#

Rest 1-2 minutes between sets

Then:

15m Lunge w/KB and DBs 2 @ _____+

10x Split Jump

Six Rounds

Then:

10x 20sec “Rolling Sprint” (10sec work-up + 10sec All-out)

Full rest between each set

AirDyne


In the Gym March 18th

Workout

Power Endurance

Workout:

5x Bottoms-Up Press +

5x KB Clean & Press +

5x KB Snatch

Three Rounds

Three Sets @ 10 – 30#

Then:

2×10 Back Squat BW

2×10 RDL 50%BW

Then:

Work up to KBFRSquat

Then:

2x KB FR Squat +

200m SkiErg/Row/Airdyne (Sprint) +

4x KB FR Squat  +

200m SkiErg (Sprint) +

6x KB FR Squat  +

200m SkiErg (Sprint) +

8x KB FR Squat  +

200m SkiErg (Sprint) +

10x KB FR Squat +

200m SkiErg (Sprint)

12x KB FR Squat +

200m SkiErg (Sprint)

Athletes Training, Ian, Kirk, Greg

 

KB front squat