Workouts

 
November 2018
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In the Gym October 24th

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
2 x 8 Good mornings (with KB)
3 x 3 per side KB press and stretch
Then:
Warm up to SLSLDL
Then:
3 per side SLSLDL
5x per side, Single arm single leg OH press (push overhead with hand opposite to standing leg) keep hips square and focus on stabilizing core while pushing overhead
6 rounds
Rest about 1 minute between rounds
Then:
5x Body Rows + 8x Pull overs + 30sec ring support
5 rounds, rest as needed
If time:
3 x 500m ski/row for time
Rest 2 minutes between each effort
Then, cool down


In the Gym October 20th

Strength & Power Endurance

10:00 Warm Up (row/ski/airdyne)
2 x 8 Shoulder Openers
3 x 5 Y’s and Cuban Press
3 x 5 Kb OH Press + Stretch
3 x 5 Wall Squats
30m Tactical lunge (forward and backward)
2 x 10 KB Swings
Then:
5x Split squat per leg (KB or DB in FR position)
5x Single arm / single leg heavy OH press, DB or KB
x 7 rounds, rest as needed to maintain proper form
Then:
10x Bulgarian Bag Swing (10 each direction) + 10x Burpees
x 7 Rounds, again rest as needed but try to crank it out
Then:
Cool Down

Athletes: Sari, Lindsay C, Draper, Kirk