Workouts

 
December 2017
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In the Gym March 21st

Workout:

Power Endurance

Warm up 10:00

2 x 8 Shoulder Openers

2 x 5 Push Up Plank Row 2 DB @ 20 – 40#

3 x 5 Wall Squats

3 x 6 Goblet Squat, heavier each set.

Then:

5x BO Row

5x Pull Up – strict, no kip

10 Rounds

Then:

10x Goblet Squat @ 50 – 70# +

500m Row/Ski Erg +

2:00 minute Rest

Three Rounds

Rest 3:00

Then:

10x Goblet Squat @ 50 – 70# +

1:00 Box Jump +

1:00 minute Rest

Three Rounds

C2

 

 

 

 

 

 

 

Athletes Training: Frank, Laurel, Sari, Carolyn, Johann, Trenton, Ryan

 


In the Gym March 19th

Workout

Strength

Warm up 10:00

2 x 5 Cuban Press

3 x 5 Wall Squat

30m OH walking lunge

2 x 5 Push ups

Then:

Review or Learn TGU

Work up to 2 RM TGU

Then:

6 x 2 @_____?

Then

1:00 Ski Erg + 1:00 OHS

1:00 Ski Erg + 1:00 Ring Push

x 2

Sari, Johann, Carolyn, Seth, Ian, Robyn, Sarah

TGU


In the Gym March 12th

Workout:

Power Endurance

2 x 8 Shoulder Openers

2 x 5 Cuban Press

2 x 6 Goblet Squat

2×5 Burpee

2×10 Jump Squat

3×10 KB Swing (one set each @ 35#, 45#, 55#)

Then:

2 min Max Reps of:

5x DL@ bodyweight (BW) +

10x Strict Press with DBs @ 30-50% BW +

2 min Max Reps of:

10x KB Swing @ 35-55# +

5x Burpee +

2 min Step-up on 18-20″ box

Count reps on step ups and try to keep consistent for all rounds.

3 rounds total.

Then:

1:00 Sit Ups

1:00 Mtn Climbers

1:00 Dip Hold

1:00 Rest

x 3

MtnClimbers

Athletes Training: Julianne, Dan, Kent, Carolyn, Sari

 


In the Gym February 24th

Workout:

Power Endurance

Warm up 10:00 C2 or Ski Erg

2 x 8 Shoulder Openers

2 x 5 Cuban Press

2 x 5 Wall Squat

30m OH Walking Lunge

2:00 30/30 on machine of choice for WO

Then:

30sec Row/Ski (Hard) +

2:00 “rest”

During “rest period” complete

30x Step up with 2KB @ 10 – 30#

10x Strict Press

10 Rounds

Finish with:

1:00 OH Hold

1:00 Dip Hold

1:00 FLR

C2 Row

 

 

Athletes training. Trenton, Ryan, Lindsay, Sari, Carolyn, Johann.

 


SkiMo Clinic with Sari Anderson, January 23rd & 24th, 2015

SkiMo Clinic with Sari Anderson and Carolyn Parker Clinic Description: Meet with local power house Sari Anderson: Mom, Elite Multi-sport Competitor, SkiMo racer and 2014 Power of Four SkiMo Race; Women’s Sport Division co-winner: for a mid-season tune up for the Power of Four (or Two) secrets and techniques of elite racers, this clinic is for everyone! SkiMo recreational racers, […]


In The Gym November 26th

Power Endurance
Warm Up 10:00
2 x 5 Y’s, Reverse Flys, Pull Downs
3 x 5 Wall Squat
2 x 5 Squat Jump
2 x 5 Tuck Jump
Then:
Clean/FS/PP (with Barbell)
2x 5/5/3 @ 45#
2x 4/4/3 @ 55#
2x 3/3/2 @ 65#
Finish all sets only rest is changing weight
Then:
8x F.S.P.P @ 2x 20 – 30# KBs +
30 sec sprint On C2
Every two min for five rounds, so the athlete has 2:00 to complete 8xFSPP and 30sec sprint any remaining time is rest.
rest 3:00min
Then:
10x Halo each direction with 25 – 45# plate +
30 sec Airdyne
Every two min for Five rounds
LindsayP
Athletes Training: Sari, Lindsay

In The Gym October 28th

In The Gym Today:
Strength

Warm up 10:00
8x shoulder openers
8x Y’s
8x cuban press
3 x 5 wall squats
3 x 3 BSSU for single leg activation

Then: Learn Deadlift

5x 5DL @ 85# Lindsay and Elinor/115# Sari

In between rounds:
10x medball toss with partner 10#
30 sec dip hold
5x push up

Cool Down

Athletes Training: Elinor, Lindsay, Sari


In the Gym September 16th

Warm up 10:00
2 x 8 Shoulder Openers
3 x 5 Y’s Flys and Pull Downs
3 x 5 Bat Wings 5#
3 x 5 Wall Squats
2 x 15 Walking Lunge
2 x 15 OH walking lunge 8#

Then:
Work up to 1RM BSSU 55#
Then:
6 x 2 BSSU @ 90% 1RM
45#

In between rounds complete 5 Perfect Push Ups.

Cool Down

Athletes Training: Sari and Elinor

BSSU Sari