Workouts

 
October 2017
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In the Gym September 28th

Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30 OH walking lunge – forward and backward then switch arms.
Then:
Stations: rotate through every min on the min. Athletes have 60 sec to complete the station, their rest is the remainder of the 60 secs
150m Ski
10x Pull Up
10x Halo – both directions
10x Ball Slam
10x Deck Squat
x 5
Then:
2000m ski or row or 200 cal air dyne for time
Cool Down


In the Gym August 22nd

Power

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
30m OH walking lunge
2x 30/30sec DBPP/OH Hold
Then:
Work up to heavy push press weight, can be barbell, DB, or KB
Then:
5x Push Press + 10x Heavy KB Swing + Rest 60 secs
x 5 Rounds
Then:
KB Swing snatch (or clean and press) + Reverse TGU
3 per side + 60x Mtn Climber
x 5 Rounds, rest as necessary.
Then:
1:1 Work rest:
500m interval + rest same time as interval took.
250m interval + “
100m interval + “
Then:
Cool down

Athletes: Lara, Karla, Chris


In the Gym August 17th

Power

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
3 x 3 Ass to Bench Single leg squat
2 x 10 KB Swing
Then:
8x Box Jump + 10x Split Jump (5 per leg), can be weighted.
x 5 rounds, rest as necessary.
Then:
5x Deck Squat Burpee Combo (this is a deck squat right into a burpee) + 60 sec OH Plate Hold + 60 sec rest
x 5 rounds
Then:
30 sec Ring Support + 10x Body Row
x 4 rounds, rest as necessary

Cool Down

Athletes: Kirk, Andy, Ants


In the Gym August 14th

Power

10:00 warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility – hip opening, overhead
3 × 5 Wall squats
3 x 6 Goblet squats deep, hold and stretch
3 x 5 Squat jump
Then:
Work up to heavy clean (BB or KB)
Then:
5x Clean + 10x Ball Slam + Rest 60 seconds
x 5-7 Rounds
Then:
Work up to Heavy Chest press, can be Bench, DB or Kbs…
Then:
5x Chest Press + 15m Heavy Bear Crawl
Rest as necessary
x 5 rounds
Then:
Finish with machine of choice; 60 sec interval (go hard!) / 60 sec rest, keep pacing consistent.
x 4 rounds
Then:
Cool Down

Athletes: Jess, Michelle, Betsy


In the Gym August 10th

Strength

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
30m Single Arm OH walking lunge (each arm)
Then:
(KB Swing Snatch + Reverse TGU + Windmill) equals one rep.
4x per side
Then:
Work up to heavy Front Squat, then,
6 x 3 Front squat, rest 60-120 sec between sets
Then:
15m Plank sled pull + Over head plate or barbell hold 60 secs + 8x Chest press
x 4 Rounds, rest as needed
Then:
Cool Down

Athletes: Karla, Lara, Chris

IMG_0003


In the Gym August 8th

Strength + Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility – hip
3 × 5 wall squats
3 x 6 goblet squats deep, hold and stretch
Then:
6 x 3 Split Squat per leg, KBs or DBs in Front Rack
Then:
20x Med Ball Sit throw partners + 10x KB Swing
x 5 Rounds, Minimal Rest
Then:
4 x 250m sprint 1:1 work:rest
Then:
Cool Down

DSC_0009


In the Gym August 3rd

Strength + Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
30 OH walking lunge (forward/backward each arm)
Then:
Work up to heavy TGU
Then:
6 x 2 TGU, rest some between sets
Then:
10x Halo (each direction)
10x Ball Slam
10x Burpee
x 5
Cool Down

Athletes: Ants, Kirk, Chad

03aug2017


In the Gym August 1st

Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 Ass to Bench Single leg squat
2 x 10 Good Morning
Then:
Work up to Heavyish Deadlift
Then:
5x Deadlift
10x Pull Up
x 5
Then:
50, 40, 30, 20, 10 Call ladder work rest 1 : 1
Cool Down

Athletes: Chris, Lara, Lindsay, Karla

31jul2017


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 July 28th

Strength

10:00 Row/Ski
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility, Stabilization work
3 x 5 Wall Squats
3 x 6 Goblet Squats, deep, hold at bottom

Then:
Work up to 3RM Front Squat
Then:
3x Front Squat +
10x box jump
x8 rounds, rest 60-90 seconds between rounds

Then:
10 – 1 Proper Push Up + ball slam ladder

Cool Down

Athletes: Sari, Elinor, Lindsay

28july2017