Workouts

 
December 2017
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In the Gym November 28th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 8 Goblet Squat deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
5x Front Squat
20x Halo or Bulgarian bag swing – 10x Each direction
R est as necessary (1-2min between front squat sets if heavy)
x 5
Then:
30 secs sit up or KTE
30 secs mtn climber
30 sec ring support
30 sec rest
x 4
If time:
1:1 Work rest 250m efforts ski or row/or 60 sec air dyne for calories
x 5
Cool Down – mobility work


In the Gym September 5th

Strength + Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
3 x 8 Goblet Squat deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
6x 3 Front Squat, rest 1-2 min between sets
Then:
20x Bulgarian Bag Swing (10x each direction)
5x Pull up
Rest as necessary
x 6
Then:
30 secs sit up
30 secs mtn climber
30 sec ring support
30 sec rest
x 4
Cool Down

Athletes: Lindsay, Keith, Trenton


In the Gym July 11th

Strength Endurance

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
3 x 8 Goblet Squat, deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
5x Front Squat
20x Halo
Rest 60 secs
x 5
Then:
30 secs sit up
30 secs mtn climber
30 sec ring support
30 sec rest
x 4
If time:
The Hateful Eight
8x 30/30
Cool Down

Athletes: Ryan, Ben, Lindsay

11jul2017


In the Gym December 20th

Power + Supplemental

Warm up 10:00
2 x 8 shoulder openers
2 x 5 Cuban press
3 x 5 wall squat
30 m Tactical Lunge
2 x 5 SOTS with PVC
Then:
3 x 8 Front Raise
3 x 8 Lateral Raise
3 x 8 Reverse Fly
Then:
5x BB Clean +
20x KB Spike Swing +
60 secs rest
x 5 Rounds
Then:
30 sec ring support + 30 sec sit up + 30 sec rest
x 5 Rounds
Then:
10 – 1 Partner Body Row Ladder (1:1 Work:Rest)

Athletes: Ian, Greg

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In the Gym June 13th

Power Endurance

10:00 Warm Up (run/bike/ski erg)
3×5 Wall Squats
3×8 Shoulder Openers
3×5 Cuban Press

Then:
Barbell Complex, 6 reps of each:
BO Row
F Squat
Push Press
Back Squat
Push up
x3 rounds, increase weight each round (with BB at 45, 55, 65#)

Then:
10x Pull up + 
20x KB Swing + 
30x Box jump + 
40x Push up + 
50x Sit Up + 
60x Burpees + 
10x Pull ups

Then:
Run a 5K for time

Athletes: 
Erin, Betsy, Macky

 

DSC_0044 copy


In the Gym November 12th

Strength/Power Endurance

10:00 Warm Up
3×5 wall squats
2×10 shoulder openers
3×5 cuban press
3×5 goblet squats
3×5 bent over rows
10x OH reach, chest openers
5x squat jumps, tuck jumps, 18″ box jump

Then:
Pull-up +
Deadlift @ +
Box Jump @ 40″
10-9-8-7-6-5-4-3-2-1 reps of each
3:00 intermission

Then:
Sit Up +
Push Press @ 2 x 40# DB
10-9-8-7-6-5-4-3-2-1 reps of each


In the Gym September 14th

Strength/Power

10 min row/airdyne/ski erg/jog
Wall Squats 3 x 5
Goblet Squats 3 x 10
Cuban Press 3 x 5
OH Reach, Chest Openers x 10 each
Push Ups x 10

then
Bench Press Strength Ladder:
10 reps @ #
9 reps @ #
8 reps @ #
7 reps @ #
6 reps @ #
5 reps @ #
4 reps @ #
3 reps @ #
2 reps @ #
1 rep @ #
1 rep @ #
1 rep @ #…go until you reach max
In between rungs
8x Pull up + 8x Dip + 8x Sit up + 8x KB Swing