Workouts

 
October 2018
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In the Gym September 28th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30 M Tactical lunge x 2-watch posture!!
Then:
5x RDL + 8x Pull Over + 10x GHD Sit Ups (or single arm weighted sit ups)
x 5 rounds, rest as needed
Then:
8x Push Ups +
60sec OH Plate Hold
4 rounds
Then, if time:
3x 500m ski/row for time
rest 2minutes between each effort
Then, Cool Down


In the Gym December 14th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 Good Morning
2 x 5 Split Squat per leg no weight
Then:
Work up to heavy RDL – Romanian Deadlift
6 x 3 RDL – rest 1-2min between sets.
Then:
15m plank sled pull + Over head plate or barbell hold 60 secs + 8x Push Up
x 4
If time the Hateful 8
Cool Down


In the Gym August 24th

Strength + Power

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
2 x 10 Good morning
3 x 3 Maxercist row
Then:
Work up to heavy RDL
Then:
3x RDL + 8x Box Jump
x 6 rounds, rest as necessary
Then:
10 – 1 Pull Up Ladder, core work of choice between each rung of ladder…
e.g. 10 reps of something – GHD sit up, Anchored Leg Lower, Windshield Wiper, Med Ball Sit Throw, Knee Tucks with FST, etc
Then:
The “Hateful 8!” (8x 30/30sec work hard, work slightly less hard)
Then:
Cool Down


In the Gym June 26th

Power Endurance

10:00 Warm up with C2, Air Dyne, Jump rope
2 x 10 Shoulder Openers
3 x 5 Band Y’s
3 x 5 Wall Squat
2 x 10 Squat no weight
Then:
3 x 30/30sec Squat
“Rest” is bottom of the squat
Two Sets, Rest 60sec between each
Then:
2 x 10 RDL @75 – 95#
2 x 5 (per leg) Split Squat @35-55#
Then:
10sec AD Sprint ALL OUT +
50sec Active Rest
10 Rounds
Then:
100m Row Sprint  +
50sec Active Rest
10 Rounds
Then:
30 – 20 – 10 Push ups + Med Ball Sit Throw

Athletes: Lindsay, Christen

16jun2017


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 December 28th

Power

Warm Up 10:00 row/ski/airdyne
2 × 10 shoulder openers
2 × 5 OHS+SOTS combo
3 × 5 wall squats
3 × 5 goblet squats
2 × 10 ball slams
2 × 5 squat jumps
Then -
Work up to BB Clean
4@
3@
2@
2@
Then -
6 × 2 @
Then -
8x Box Jump + 5x RDL
x 7 rounds
Then -
60 sec Mtn Climber + 15m Bear Crawl + 60 sec rest
x 4 Rounds
Then -
Cool Down

Athletes: Keith, Trenton, James

2016dec28


In the Gym December 15th

Strength

Warm Up Row/Ski 10:00
2 x 8 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall squats
2 x 8 Activation Phase XSym
5 x 3 BSSU
Then:
Work Up to Heavy Deadlift
Then:
5 x 3 DL touch and go style (no dropping)
Rest 1 – 2 min between sets
Then:
5x Romanian Deadlift @ 50% of DL weight
5x Push up
x 5 Rounds, rest 1 min between sets
Then:
10x Ball Slam
15x Med Ball Throw
15m Sled Pull Seated
x 5 Rounds for time
Cool Down

Athletes: Enzo, James

2016dec15


In the Gym August 8th

Strength

10:00 row/ski erg/airdyne
2 x 5 wall squat
2 x 10 squat
5 x 5 split squat w/KB in FR position

Then:
3 x 5 Single Leg OTB squat @24” box

Then:
Dead Stop Back Squat
3x @ 95#
3x @ 115#
2x @ 135#
3 x 1 @ 145#

Cool Down:
5:00 air dyne
10x RDL
10x Cossack Squat
Foam roller

 

Athletes: Carrie, Lindsay, Lara

 

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