Workouts

 
February 2020
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In the Gym January 24th

PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 5 Push Ups
3 x 5 Goblet Squats
Then:
10 to 1 Ladder KB Clean + Press
After each “rung”, do 15m Weighted Walking Lunges – use same weight if appropriate
Rest as necessary
Then:
30-20-10 reps of each: (adjust reps as necessary)
Push Ups + Atomic Sit Ups
If time:
8x3030sec “hateful eight” ski/row/bike
Then:
Cool Down


In the Gym January 17th

PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
30m OH walking Lunge (forward/backward each side)
3 x 5 Squat Jumps
Then:
10x Goblet Squat (moderately heavy)
10x DB Push Press
60sec OH Plate Hold
30-60sec Rest
x 5 rounds
Then:
P1: 60sec Plank Hold
P2: 20x Whip smash (remaining time in minute is rest)
Switch
x 5 Rounds
If time:
1000m ski/row for time
Cool Down


Yoga for Recovery

Yoga Recovery for the Modern Mountain Athlete with Sarah Coburn   Starting October 2019, Tuesdays 6-7pm At The Ripple Effect, 2551 Dolores Way, Carbondale, CO 81623 $20.00, Cash Only   Elevate your athletic performance with an increased range of motion. Create space within the body to allow the emergence of better alignment. Lay a foundation […]



Postpartum Class

NEW CLASS FOR MOM’s Postpartum Class Specializing in regaining strength the correct way post child birth. Tuesdays 1:45pm  Covering: Pelvic Floor strengthening and reintegrating movements safely. Helping mom’s avoid complications down the road with core, hips, knees, low back and more. To register or for more information: Call 970-773-3317 or email Carolyn to set up an initial […]



In the Gym July 1

July 1
PE/SE
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 5 Push Ups
2 x 5 Squat Jumps
Then:
10 – 1 Ladder of each
Bench Press
Goblet Squat
Box Jump
(10/10/10, 9/9/9, 8/8/8, 7/7/7…)
Rest as needed, if possible increase weight on Bench Press and Goblet Squat as reps decrease (may require increased rest as weights get heavier)
Then:
5 x 200m ski/row (go hard!!) with a 90sec rest between each
During rest, do 10x atomic (or normal) sit ups
Then:
Cool Down


In the Gym May 31st

May 31st
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
3 x 6 Goblet Squats
30m Tactical Lunge
Then:
Warm up to Back Squat Bar + Chains (for smaller athletes use 15# or 35# bar.
Then:
5×5 Back Squat Bar + Chains – pause at bottom of squat, then accelerate up out of it.
(regular back squats if more appropriate for athlete)
Rest 60-90sec between sets
Then:
8x Body Row
5x Heavy Pull Overs
60sec Mtn Climber or Knee tuck (can be with FST or Stability ball)
5 Rounds; rest as needed
Then:
8×30/30sec hard/less hard @machine of choice
Cool Down


In the Gym May 13th

May 13th
STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility and stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
30m OH Walking Lunge
Then:
Warm up to Weighted Step Ups – weight at Front Rack or Farmers Carry
Then:
5x per leg Weighted Step ups
8x KTE (knees to chest or stability ball pass on floor)
5x Body Row
5 Rounds, rest as necessary
Then:
5x Burpee + 5x Box jump + 5x Split Jump
x 5 minimal rest
Then:
60 sec plank, one push up every 10 secs during plank rest 60 sec
3 rounds
Then,
Cool Down


In the Gym May 1st

STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 10 Good Mornings
30m OH Walking Lunge – (15m forward and backward with each arm)
Then:
Warm up to Heavy Dead Lift
Then:
5 x 5 Dead Lift
Rest 1-2minutes between sets; can alternate with partner – help switch plates on BB if necessary
During rest, complete 5x Chest Press KBs/DBs on Bench or Bosu
Then:
5x Ball Slams
5x KB Swing
60sec Side Plank Hold with stability ball
Have people partner up – one slams one holds, extra stability ball in closet with cleaning supplies.
5 Rounds, minimal rest
If time:
4 x 250m effort or 60 sec air dyne, 1:1 work/rest
Cool Down