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In the Gym March 23rd

STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2x 30m Tactical Lunge Then: Work up to heavy SLSLDL BB or KB Then 5 x 3 SLSLDL per side In between sets complete 5x Dip or Ring dip Then: 8x Pull Ups […]


In the Gym January 10th

Strength

Warm up jog 10:00
wall squat 3 x 5
goblet squat 3 x 6
shoulder openers 2 x 10
SOTS 3 x 5
OH walking lunges @ 10# 3 x 10
then
Back Squat Step Up 18” 5 x 3 per leg 24#/45#
Romanian DL – 5 x 3 @ 75#/95#
SLSLDL @  3 x 3 at similar weight to BS step up
then
KB BOSU Chest Press 2 @ 20 – 35# + KBPP 2 @ 20 – 26#
ladder 8 – 1

Athletes: Carolyn, Betsy, Seth

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In the Gym August 30th

Strength

10:00 C2/AD/Run
3 x 5 Wall Squats
3 x 10 Box Squats
Squat depth/hip opening work
5 x 5 Single Leg OTB @18″ box 
4 x 20m Weighted Lunge (10m forward, 10m backward)

Then:
Warm up to heavy Back Squat Step Up @ 18-20″ Box
6 x 3 per leg @ 65-85#? (3RM)
Rest 2:00 between sets

Then:
1:00 push ups on rings (how many?)
rest 2:00
1:00 pull ups on rings (how many?)
rest 2:00
x 3 rounds

Then:
SLSLDL Strength Ladder
8 @
7 @
6 @
5 @
4 @
3 @
2 @
1 @ ….
In between each rung of the ladder do 10 ring dips + 30 sec static hold at the end of the dips

Then:
Cool Down

Athletes: Macky, James, Julia

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In the Gym March 19th

Strength + Supplemental

Warm up 10:00 cardio
Wall Squats 5 x 5
Goblet Squats 2 x 8
4 x 10m OH Walking Lunge 10# DB

Then:
Work Up to Heavy Single Leg DL
5 per leg @
3@
2@
1@ – you know the drill
Then 5 x 1 @ 90%

Then:
5 x 5 Heavy Lunge per leg (In place farmer carry DB/KB’s, or pinch two heavy plates)
Rest 2:00
During rest, do 5 – 10 Hanging L-seats or KTE

Then:
4 – 6x 30m Back Squat Carry (Barbell on back, 45 – 65#) walk over objects, plates, med ball, kbs, make an obstacle course…2:00 rest between rounds during that time do 1:00 FLR on rings with 1 push up every 10sec for the minute.

 

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