Workouts

 
October 2017
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In the Gym January 19th

Power Endurance

Warm up 10:00
2 x 8 Shoulder openers
2 x 5 Cuban press
10x Y’s and Rows (Cross Sym)
3 x 5 Wall squat
2 x 30m Tactical Lunge
Then:
10x (5x per leg) Step up, heavy
10x (5x per arm) Single arm/single leg strict press x 5 rounds
Then:
10x Burpee + 30x Mtn Climber (double count)
x 5 rounds
Then:
Finish with 3 x 500m row or ski for time
1:1 work:rest
Then:
Cool Down

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In the Gym January 3rd

Power Endurance

Warm up 10:00
2×10 shoulder opener
3×5 cuban press
3×5 wall squats
3×5 romanian deadlift
Then:
Team 2000m ski/row relay – switch every 200m
during rest, hold 2KB’s at FR
Then:
5x RDL+ 10x KB Spike Swing+ 10x GHD Sit Up
x 5
Then:
30 sec ring support + 5x heavy floor press + 10x floor wiper (5 each side)
x 5 rounds

Athletes: Greg, Ian, Johann

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In the Gym August 21st

Strength/Strength Endurance

Warm up 10:00 C2/airdyne/ski erg
3 x 5 Wall Squats
3 x 5 SOTS
2 x 10 OH Walking Lunge
2 x 5 Tuck Jumps

Then:
Work up to 85% 1RM OHS
Then, 6 x 3 OHS @ ?
2:00 rest between sets

Then:
Ring Dip/Box Jump Ladder @ 28” box
10 – 1/1-10

Then:
Practice KB Snatch 

Cool Down

Athletes: Seth, Ian, Lindsay, Michael

 

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In the Gym April 19th

Power + Strength Endurance

10:00 warm up row/bike/jog
3×5 wall squats
2×10 shoulder openers
3×5 SOTS
then -
1-10-1 burpee ladder
then-
tail pipe
6x250m row; hold KB in FR during rest (rest as long as row effort)
then -
1-10-1 KTE ladder

 

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In the Gym February 11th

Strength

Warm up 10:00 Ski Erg
3 x 5 wall squats
3 x 8 Strict press
3 x 8 shoulder openers
3 x 8 Goblet Squats @40#, 50#, 60# KB
3 x 5 Squat Jumps
3 x 5 Tuck Jumps

Work up to 2RM Front Squat

Then:
2x FS @ 80%1RM + 5x Box Jump @ 30″(or higher) 8 Rounds, rest as necessary to make all movements quality!

Then:
10:00 Airdyne 20/10 20 hard/10sec less hard  - total Cal?
rest 5:00
10:00 Ski Erg same idea…
rest 5:00
10:00 C2 yep same idea for total meters
rest 5:00
300sec FLR

Then:
cool down

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In the Gym February 1st

Power Endurance

Warm up 10min jog
3×5 wall squats
3×8 goblet squats
2×8 push press
2×15 ball slams
3×5 squat jumps + tuck jumps
2×10 shoulder openers

then -
Short circuit…
20 ball slams + 1:00 mountain climbers + 250m row C2 + 90sec rest
x4 rounds

then -
5x Lunge + 5x Push Press for 400m (8x roundtrips of driveway), hold the Olympic bar over head during the lunge portion (? see how shoulders/wrists feel; use DB at sides if necessary)

then -
2000m all out on C2 for time…

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In the Gym October 20th

Power Endurance

Warm up:
10:00 row/bike/ski
3×5 wall squats
2×10 shoulder openers
3×5 cuban press
10x Y’s, pull downs, 90/90s on cross over symmetry bands
3×6 goblet squats
3×10 push ups

Then:
50x Pull-up
Strict, Dead Hang, NO KIP
Then:
10x Goblet Squat @ 70# +
2x (30sec Work/30sec Active Rest) Row @ >165m per interval pace +
2:00 minute Rest
Three Rounds
5 minute intermission
10x Goblet Squat @ 70# +
2x (30sec Work/30sec Rest) Box Jump +
2:00 minute Rest
Three Rounds
Then:
10-1 ring push up ladder


In the Gym September 8th

Strength

3 x 5 Wall Squats
3 x 10 Goblet Squats
2 x 10 Shoulder Openers
10 x Y’s, 90/90s, Pull Downs (cross over symmetry)
2 x 10 Good Mornings

then:
Deadlift Strength Ladder:
10 reps @ 75#
9 reps @ 85#
8 reps @ 95#
7 reps @ # – fill in the blanks
6 reps @ #
5 reps @ #
4 reps @ #
3 reps @ #
2 reps @ #
1 rep @ #
1 rep @ #
1 rep @ #
??? keep going till you max
Between each rung of ladder complete 10x Push-up and 5x Ring Pull-up


In the Gym August 27th

Power Endurance

10:00 Warm Up AD/C2
3 x 5 Wall Squats
2 x 8 Shoulder Openers
2 x 5 Cuban Press
8 x Y’s, Pull Downs, 90/90s (cross over symmetry bands)
2 x 10 Goblet Squats
3 x 5 Single Leg OTB Squats

Then:
1:00 Step Ups with KB in FR + 20 cal AD + 20m Bear Crawl + 8x Pull Ups
x 5 rounds, rest 1:00 between each round

Then:
30 – 20 – 10 reps each of…
GUSU’s with 25# bar + KTE