Workouts

 
May 2018
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In the Gym April 19th

Power Endurance

Warm up 10:00 C2
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 10 goblet squats
2 x 10 DB PP 2 @ 15/20#
20x wall ball at 10#
20x ball slam @ 15#
Then:
KB Complex
6 reps of each movement:
Suitcase Deadlift, BO Row, Ground Clean, Front Squat, Push Press, Push Ups hands on Kbs
2 Full Rounds
Then:
15m Heavy Sled Push Sled +
8x RMM
3 Rounds for time
Then:
Cool Down


In the Gym July 17th

Power Endurance

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats

Then:
30 Step up 2 @ 20/25#KB in front rack + 250m Row (all out)
rest 2:00
3 rounds
Then:
8 x Sled Push/Sled Drag + (2 @ 45# plates for Frank/1 @ 45# for Kelly) +
40x Whip smash
rest 2:00
3 Rounds

Cool Down

Athletes: Sari, Chad, Kirk

17july2017


In the Gym May 3rd

Power Endurance
10:00 warm up C2, add 30/30 (hard/easy) for last 5:00
2 x 8 shoulder openers
2 x 8 xsym Y’s and Flys
2 x 5 cuban press
3 x 5 wall squats
Then:
250m Row or Ski + 30 Step up 2 @ 10 – 15#KB in front rack + 1:00 rest
3 rounds
Then:
4 x (15m) Sled Push + (15m) Sled Drag (plus 45# plate) + 20x Whip smash + Rest 2:00
3 rounds
Then:
If time finish with 300sec FLR

03may2017


In the Gym January 12th

Power

10:00 warm up row/ski/airdyne
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
Then-
15m Heavy Sled Push
10x Ball Slam
10x Box Jumps
5 rounds for time
Rest 3:00
Then:
1:1 30m Bulgarian Bag Broad Jump + Hold plank while waiting for teammate to finish
3 Rounds
Rest 3:00
Then -
1 to 10 C’s Sadistic Squat Ladder (Each rung hold bottom of squat while teammate squats)
Then -
Cool Down

Athletes: Susan, Chris, Lara

2017jan12


In the Gym November 9th

Strength

Warm up 10 minutes jog/bike
2 x 8 shoulder openers
3 x 5 cuban press
3 x 5 wall squats
2 x 8 good mornings
10x OH reach, chest openers
then:
10 – 1 KB/DB Push Press + RDL Ladder
rest as needed
then:
15m Sled Push Heavy + 15x KB Swings + 30 sec Sprint (row/airdyne/ski erg)
x 4 rounds
Cool Down, stretch, foam roller

Athletes:
Molly, Kersten

dsc_0410-copy


In the Gym October 18th

Power Endurance

10:00 Ski/Row/Airdyne
2 x 10 Shoulder Opener
2 x 5 Wall Squat
2 x 10 Push-Up
2 x 10 Good Morning @ 45# BB or KB
6 x 3 Strict Pull-Up
Then:
Work Up to Heavy Floor Press (KB, DB, or BB)
Then:
3x Floor Press +
10x Bent Over Row +
Rest 60 secs
5 Rounds
Then:
30m Sled Push +
10x Box Jump @ 20-30” +
60 second Sprint
Rest 2 minutes
4 Rounds
If time:
3x (1-6) Pull-Up Ladder

Athletes: Ian, Kirk

dsc_0203-copy


In the Gym December 18th

Power Endurance

10:00 Warm Up
Wall Squats 3 x 5
Goblet Squats 3 x 10
30m OH Walking Lunge x 2

Then:
BSSU Ladder 5, 4, 3, 2, 1
Increase weight each rung

Then:
2:00 Ski Erg + 2:00 Sled Push Heavy + 2:00 Burpees
x 4 rounds


In the Gym October 8th

Power Endurance

Warm Up
10:00 run/ski erg/jog
2 x 10 Shoulder opener
2 x 5 Wall Squat
2 x 10 Push-Up
2 x 10 Good Morning @ 45# BB or KB
6 x 3 Strict Pull-Up

Then
Work Up to Heavy Floor Press, KB DB or BB
Then
3x Floor Press +
10x Bent Over Row
rest 60 secs
Five Blocks

Then
2 lengths gym Sled Push @ sled + 75% BW +
10x Box Jump @ 20 – 30” +
60 second Sprint
Rest 2 minutes
Four Blocks

Then
3x (1-6) Pull-Up Ladder

IMG_8767


In the Gym March 16th

Workout:

Strength

2 x 8 Shoulder Openers

2 x 5 Cuban Press

3 x 5 Wall Squats

30m OH Walking Lunge

Then:

BSSU Ladder 5, 4, 3, 2, 1

Greg 95#

Johann 80#

Kirk 65#

Then:

2:00 Ski Erg + 2:00 Sled Push 135# + 2:00 Burpees

x 4 Rounds

 

SledPush

 

Athletes Training Greg, Johann, Kirk, Lara, Lindsay