Workouts

 
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In the Gym December 26th

PE/SE

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 8 good mornings
30m OH walking lunge (forward/backward each side)
Then:
5x per side TGU + 10x Pull Ups (or Body Rows) + 500m ski/row for time
4x per side TGU + 8x Pull Ups + 400m ski/row for time
3x per side TGU + 6x Pull Ups + 300m ski/row for time
2x per side TGU + 4x Pull Ups + 200m ski/row for time
1x per side TGU + 2x Pull Ups + 100m ski/row for time
Increase weight on TGU as reps decrease
Can add weight to pull ups if appropriate
Rest as needed
Then:
Cool Down


November 17th

Power endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 5 Goblet squat
3 x 5 Squat jumps
then:
10x KB Swing
2:00 minute Row/Ski or Airdyne
1:00 minute Rest
Three Rounds, try to set goal and maintain pace for all three rounds.
Then:
10x Front Squat or Front Rack Squat (with two Kbs which ever is most appropriate for athlete and level of upper body mobility)
2:00 minute Row/Ski or Airdyne
1:00 minute Rest
Three Rounds, again maintain pace
Then:
30 sec ring support + 30 sec OH Hold (plate, double Kbs or Barbell)+ 30 sec rest
x 4
Cool Down

Mobility


In the Gym May 26th

Strength Endurance

10:00 Warm Up
2 × 8 Shoulder Openers
2 x 5 Cuban Press
Work on mobility
3 × 5 Wall Squats
2 x 8 Goblet Squats
Then:
Back Squat – Teams
5x BS @____#
3x BS increase weight
2x BS increase weight
All reps no rest
1:1 work:rest with partner
Person one goes, then person two goes, person one rests
x 5 Rounds
Then:
5x Pull Over
8x Chest Press
10x Split Jump
x 5 Rounds
Then:
4x 250m ski or row, 60sec rest between efforts
Cool Down

Athletes: Lindsay, Chris

26may2017


In the Gym December 8th

Strength Endurance

Warm up 10:00
2 x 8 shoulder openers
2 x 5 cross sym Ys
2 x 5 cuban press
3 x 5 wall squat
3 x 6 deep goblet squat
Then –
10 – 1 Front Squat + Push Press Strength Ladder,
with Barbell, Dbs or Kbs
Separate movements so 10x front squat + 10x push press and down the ladder…
Increase weight each rung if possible.
Then -
250m ski or row + 60m Farmers Carry
x 5 Rounds, rest as needed
Then -
Cool Down

Athletes: Ian, Seth, Kent

2016dec08


In the Gym December 2nd

Power Endurance

10:00 Warm Up Row
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
Then -
Team Ladder, 11 to 1 to 11 reps
Clean Push Press (Kbs or BB)
Rest while partner is working
Then –
5 x 29 Calories go hard, 1:1 Work:Rest Ratio
Then -
Cool Down

Athletes: Betsy, Jess, Lindsay

2016dec02


In the Gym November 25th

Power Endurance

10:00 Row/Ski/Bike warm up pace
2 x 8 shoulder openers
10x OH Reach, chest openers
2 x 5 cuban press
3 x 5 wall squat
Then -
As many rounds as possible in 12 minutes of:
5x Pull ups +
10x Sit Ups +
5x Body Row +
10x Push ups
Then -
Rest 3:00
Then -
As many rounds as possible in 12 minutes of:
5x Dead lifts + 8x Push Press
Then -
Rest 3:00
Then –
As many rounds as possible in 12 minutes of:
20 pulls on row or ski erg + 10x KB Swing
Then -
Cool down

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In the Gym November 7th

Power Endurance

Warm up 10 minutes C2/ski erg/air dyne
2 x 8 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squats
2 x 10 RDL
Then:
Warm up to DB PP and Dead Lift weights
Then:
10 DP PP + 2:00 row (hard effort)
x 3 rounds, rest 2:00 between rounds
5:00 intermission
Then:
10 Dead Lift + 2:00 Airdyne (hard effort)
x 3 rounds, rest 2:00 between rounds
try to keep same pace for each round
5:00 intermission
Then:
10x GHD Sit Up + 10x Bulgarian Bag Swings (each direction)
x 3 rounds
Finish with:
3:00 min FLR (total; break up if needed)

Athletes: Ian, Seth

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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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In the Gym September 22nd

Power Endurance
Warm up:
Wall Squats 3 x 5
Wall Ball 2 x 15 @ 14#
Ball Slam 2 x 15 @ 15#
Squat Jumps 3 x 5

1:00 RMM +
10 Pull Ups +
20 Goblet Squats w/ 30/35/40# KB
4 rounds
5:00 rest
then
2:00 KB Swings +
500m Row +
40 Cal Airdyne
3 rounds

Cool Down
Athlete Training: Rob
Rob RMM


In the Gym September 14th

Power Endurance

10:00 Jog/bike around neighborhood
3 x 5 Wall squats
2 x 8 Shoulder openers
2 x 5 Cuban press
2 x 8 Goblet squats
2 x 8 Push ups

Then:
Row 250m hard + 1:00 Heavy step ups (2KB@26# in FR) + 10x Push press (2@20#) + 1:00 Rest
4 rounds

Then:
20x Ball slams @20# + 10x Dead lifts @135# + 1:00 Air dyne/Ski Erg sprint + 1:00 Rest
4 rounds

Then:
Cool Down

Athletes: Seth, Jess, Ants

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