Workouts

 
December 2017
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In the Gym December 11th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU, can use swing snatch to get weight overweight if starting from standing.
Then:
2x TGU per side
Rest as necessary
6 rounds
Then:
8x Pull Up + 60m Farmers Carry
x 5, rest as necessary
Then:
60 sec sprint on ski/row/airdyne, 30 sec rest x 4
Cool Down


In The Gym July 31st

Power Endurance
Warm up:
5:00 Airdyne, each minute a little harder
5:00 Jump Rope, 3x 90sec blocks, cool down 30 sec
Then:
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squat
3×8 DB PP
Then:
5x KB Swing + 5x Goblet Squat +
10x KB Swing + 10x Goblet Squat +
15x KB Swing + 15x Goblet Squat +
20x KB Swing + 20x Goblet Squat
Then:
4x 30/30sec Push Press 2DB@15# (Hold OH during “Rest”)
Then:
4x 30/30sec Mountain Climber (Hold Plank during “Rest”)
Then:
4 x 30/30sec Step ups holding 26# KB in front rack (Keep KBs at chest during “Rest”)
Then:
Finish with 200FY – female standard – as many calories as you can burn in 10:00 on the Airdyne, strategize!
Cool Down, Mobility Work
Athletes: Lindsay, Karla, Chris

31jul2017


In the Gym January 13th

Power Endurance

10:00 Warm Up row/ski/air dyne
2 x 8 shoulder openers
3 x 5 cuban press
3 x 5 wall squats
3 x 5 OHS+SOTS combo with PVC
Then:
Six-Way BB Complex:
6x DL + 6x Bent Row  + 6x Hang Clean + 6x Front Squat + 6x Back Squat + 6x Push Press + 6x Push-up
3 rounds, increase weight each round
Then:
15x KB Swing +
10x Push Ups +
5x Pull Ups +
1:00 plank hold
1:00 rest
x 5 rounds
Then:
Cool Down

Athletes: Mike, Lee

2017jan13


In the Gym January 6th

Strength

Warm up 10:00
Shoulder openers 2 x 10
Cuban Press 3 x 5
Wall squats 3 x 5
Walking Lunge 2 x 10
SOTS PVC 3 x 5
OTB 5 x 5 each leg
Then:
Work up to heavy step up, weight @ FC position
Then:
5x Step up per leg + 5x RMM with the same weight (;
x 8 rounds
Then:
2x KB Swing Snatch + 2x Reverse TGU per side
x 5 Rounds
Then:
Cool Down

Athletes: Ryan, Ben

2017jan06


In the Gym December 30th

Strength Endurance

10:00 Warm up row/ski/airdyne
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 × 5 Wall Squat
Then:
2 x 30sec/30sec Squat/Squat Hold
“Rest” is bottom of the squat
2x 30sec/30sec DB PP/OH Hold
Then:
30 sec Barbell or KB Push Press
30 sec FLR
30 sec rest
x 8 rounds
Then:
30sec Sprint +
30sec Active Rest
x 10 Rounds
Then:
30 – 20 – 10 reps of each:
DB Chest Press on Bench + Med Ball Sit up Throw (Partners)
Then:
Cool Down

Athletes: Sari, Kirk

2016dec30


In the Gym December 9th

Power Endurance

Warm up 10:00 row
2 x 8 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squats
10x OH Reach, Chest Openers
Then -
10 Strict Press @ 10-25# DB’s OR KBs+
2:00 Interval (go hard) Row or Ski or Airdyne
3 sets/2 minutes rest between efforts (Use same machine for all rounds)
Then -
10x Bent Over Row +
15x Burpees
3 sets/2 minutes rest between efforts
Then -
Supplemental
60 sec ball slam, 60 sec OH Hold plate
Do in teams, switch positions x 3 rounds total
Then -
Cool Down

Athletes: Chris, James, David

2016dec09


In the Gym December 2nd

Power Endurance

10:00 Warm Up Row
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
Then -
Team Ladder, 11 to 1 to 11 reps
Clean Push Press (Kbs or BB)
Rest while partner is working
Then –
5 x 29 Calories go hard, 1:1 Work:Rest Ratio
Then -
Cool Down

Athletes: Betsy, Jess, Lindsay

2016dec02


In the Gym December 1st

Power Endurance

Warm up 10 min Jog
Then -
Shoulder openers 2 x 8
Cuban press 3 x 5
Wall squats 3 x 5
Goblet squats 3 x 8
Ass to Bench 3 x 5
Push ups 3 x 5
Then -
10 – 1 Ladder of each:
Push Plank Row 2 @ 25# + Back Squat
Then -
30-20-10 reps of each,
Leg lowers + Sit ups
Then -
Cool Down

Athletes: David, Enzo, Chris, Jess

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In the Gym November 29th

Power + Supplemental

Warm up 10:00 C2/AD
Shoulder openers 2 x 8
Cuban press 3 x 5
Wall squats 3 x 5
Squat jumps 3 x 5
Single Leg OTB Squat 3 x 3 per leg
Then -
10 split jumps + 30 sec sprint
+ 20 split jumps + 30 sec sprint
+ 30 split jumps + 30 sec sprint
90 sec rest
x 3 rounds
Then –
30 – 20 – 10 reps of each:
Floor Press + Leg Lowers (lock out weight above chest) + Push Press; can use Kbs or DBs or BB

Athletes: Chris, Lara, Susan

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In the Gym November 25th

Power Endurance

10:00 Row/Ski/Bike warm up pace
2 x 8 shoulder openers
10x OH Reach, chest openers
2 x 5 cuban press
3 x 5 wall squat
Then -
As many rounds as possible in 12 minutes of:
5x Pull ups +
10x Sit Ups +
5x Body Row +
10x Push ups
Then -
Rest 3:00
Then -
As many rounds as possible in 12 minutes of:
5x Dead lifts + 8x Push Press
Then -
Rest 3:00
Then –
As many rounds as possible in 12 minutes of:
20 pulls on row or ski erg + 10x KB Swing
Then -
Cool down

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