Workouts

 
November 2018
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In the Gym October 18th

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
3 x 8 Goblet Squats – deep, hip opening, hold at bottom, focus on posture!
Then:
Warm up to Front Squat weight for 5 reps
Then:
5 x 5 Front Squats
Pause at bottom of squat and find stability, then power up to standing
Alternate with partner, 1:1 Work:Rest (or about 1 minute between sets)
Then:
20x whipsmash
RMM until whip smash is complete (use lighter DBs 10 – 20# – so you can move relatively quickly)
5 rounds
Then:
8 to 1 Partner Pull Up Ladder (one partner rests while other partner does pull ups; alternating through ladder)
Then:
Cool Down


In the Gym September 17th

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 (per arm)
Then:
10x Weighted Walking Lunge (FC position)
5x RMM
5 Rounds, rest as needed
Then:
10-1 Pull Up Ladder
Between sets, complete
5x Anchored Leg Lowers (can add weight between feet if appropriate)
Then:
Cool Down


In the Gym June 29th

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 Squat – deep, pause at bottom for hip opening and postural stability
30m Tactical Lunge
Then:
Warm up to heavy Back Squat Step Up (BSSU)
Then:
6×3 BSSU per leg
Rest 1-2 minutes between sets;
During rest, complete 5x RMM (with DBs)
Then:
30sec Ring Support
10x Plate Halos each direction
60 sec OH Plate Hold same plate as Halo (go heavy people – note from CP) ((;
5 Rounds, rest as needed
Then:
Cool Down


In the Gym April 10th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2x 30/30sec DBPP/OH Hold
2x 30/30sec Squat/Squat hold
Then:
5x RMM + 20 Frog Hop+ 60 sec rest
3x RMM + 40 Frog Hop + 60 sec rest
2x RMM + 60 Frog Hiop + 60 sec rest
2-3 rounds, depending on group’s fitness
Then:
10-1 Pull Up Team Ladder (1:1 work:rest; alternate with partner)
If time:
One to One Work to Rest
40, 30, 20, 10 cal ladder at machine of choice, go hard
Cool Down


In the Gym January 26th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 8 Push Up
Then:
Teams!
P1 – 30m Bear Crawl
P2 – Continuous RMM until Bear Crawl is complete
Switch players
4 rounds
Then:
Teams!
2000m in 500m installments:
Each player does 500m hard ski or row.
Quick transition at 500m marks, until 2000m is reached, see who can complete event fastest.
Then:
Cool Down


In the Gym November 20th

Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
then:
Then
First round:
5x RMM +
2:00 min row/ski or airdyne go hard
2:00 rest
3 rounds, keep track of pace, maintain pace for all three rounds
Then:
10x Back Squat +
2:00 min row/ski or airdyne go hard
2:00 rest
3 rounds, keep track of pace, maintain pace for all three rounds
Then:
5x Push up + 10sec rest x 10 rounds
Cool Down


In the Gym May 30th

Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3×5 Wall squats 3 x5 SOTS press 3 x 6 Goblet Squat Then: Work up to heavy-ish OHS Then: 6 x 3 OHS Rest 1 – 2 min between sets Then: 5x RMM 10x Weighted Lunge (Kbs/DBs […]


In the Gym April 19th

Power Endurance

10:00 Ski/Row
2 × 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 × 5 Wall Squats
4 x 30/30 machine of choice to open up the lungs a bit
Then:
10x Ball Slam + 5x Pull Up
8-10 rounds
Then:
10x Bulgarian Bag Swings + 5x RMM
8-10 rounds
Then:
Cool Down

Athletes: Kirk, Sari, Andy, Ian

19apr2017


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 October 6th

Strength + Supplemental

10:00 Row/Jog/Bike
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 30m Walking Lunge
2 x 10 RDL

Then:
Warm up to heavy SLSLDL
Then 6 x 3 Heavy SLSLDL
Between rounds, complete 5x ring pull ups, 5x ring push ups

Then:
5x RMM +
30x Mountain Climbers (total; 15 per leg)
5 Rounds, rest as needed

Then:
10:00 30/30 Ski Erg or Row (go hard/active recovery)

Then:
Cool Down

Athletes: Ryan, Keith

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