Workouts

 
September 2018
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In the Gym Aug 3rd

POWER

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

30m Tactical Lunge

3 x 8 Goblet Squats – deep, hip opening, posture!

Then:

Warm up to Back squat + chains

Then:

5 x 8 Accelerating Back Squats with Bar + Chains

rest 2 minutes between rounds; during rest, complete 8x burpees

5 Rounds

Then:

8 to 1 Pull Up Ladder

Between each rung, complete: 60m Farmer’s Carry + 30m Rock Carry

Cool Down


In the Gym March 26th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility – hip, chest opening, overhead
3 × 5 wall squats
30m OH walking lunge, forward and backward
Then:
Warm up to heavy TGU
Then:
2x TGU per side
30sec ring support
rest as necessary
x 6
Then:
5x Pull Ups
30m Rock Carry with Med Ball
60sec Wall sit hold with heavier med ball on lap
4 rounds, rest as needed
If time:
6×30/30sec hard/less hard @machine of choice
Cool Down


In the Gym December 6th

Another Birthday Work Out! And this one’s a double…
Ryan and Trenton both turn 34 (: (;

So, 3 strength endurance events + 4 sprints = 34
(we like to celebrate these types of things appropriately, of course)

Warm Up:
10:00 row/ski/air dyne, do some 30-60 second hard efforts to get the lungs going
2 x 8 shoulder openers
3 x 5 cuban press
3 x 5 wall squats
Then:
34 calorie sprint, machine of choice
3x laps bear crawl
4x laps rock carry
Then:
3x Clean (BB or KB)
4x Push press
Max rounds in 340 seconds
Then:
34 calories airdyne/ski/row
3x laps bear crawl
4x laps rock carry
Then:
3x BB Front squat
4x BB Jerk
Max rounds in 340 seconds
Then:
34 calories airdyne/ski/row
3x laps bear crawl
4x laps rock carry
Then:
3x Dead lift
4x Bent over row
Max rounds 340 seconds
Then:
Finish with 34 calories sprint (:

Happy birthday, Ryan & Trenton!

2016dec06


In the Gym November 15th

Power Endurance

10 minutes row/bike/jog
2 x 8 Shoulder Openers
2 x 5 Cross Sym Y’s
2 x 5 Cuban Press
3 x 5 Wall Squat
2 x 5 Squat Jump
Then:
Team 1:
5 x 20 KB Spike Swing
Increase weight each set, 1:1 work:rest ratio (partner swings while other rests)
Team 2:
8x Accelerating Back Squat with chains + 8x Burpees (fast for time minimal rest)
7 Rounds
Switch so both teams do both blocks
Then:
30m Rock Carry + 30m Farmers Carry + 20x Lateral Jumps on/off Bosu ball
x 5 rounds
Cool Down

Athletes: Tyler, Draper, Kirk

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