Workouts

 
October 2017
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In the Gym September 12th

Strength + Supplemental

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Tactical Lunge x 2
Then:
Work up to heavy SLSLDL, @ BB or KB
Then:
6 x 2 SLSLDL
In between sets 10x Push ups (ring push ups, archers, etc)
Then:
5x Floor Press
10x Windshield Wiper or Floor Wiper
60 sec Overhead hold
x 5
Then:
3 x 500m row/ski
1:1 work:rest ratio
Cool Down


In the Gym July 18th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Tactical Lunge x 2
Then:
Work up to heavy SLSLDL BB or KB
Then
5 x 3 SLSLDL
In between sets, complete 5x Ring Dip
Then:
10x Windshield Wiper or Floor Wiper
60 sec FLR
x 5
Then:
Finish with 2000m row or ski for time.
Cool Down

Athletes: Jess, Lara, Karla

18Jul2017


In the Gym July 6th

Strength Endurance

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
3 x 3 SLSLDL per side
2 x 10 KB Swing
Then:
Work up to a heavy Dead Lift
Then:
5 x 5 Deadlift – touch and go
Between sets, complete 5x Strict OH Press
Then:
15m Bearcrawl + 5x Pull up
x 5
Finish with 8x Burpee + 30 sec sprint
X 5
Cool Down

Athletes: Erin, Molly, Jess

06july2017



In the Gym April 13th

Strength

10:00 AD/jump rope/row
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall squats
2 x 10 Squats
2 x 5 OHS+SOTS combo
3 x 3 (per leg) Single Leg OTB Squats
Then:
Work up to heavy SLSLDL
4/leg @
3/leg @
2/leg @
2/leg @ ???
Then:
5 x 3 (per leg) @3RM SLSLDL
Rest 60 sec between sets
Then:
5x Push Plank Row + 30 secs Mtn Climbers
5 Rounds, minimal rest
Then:
Rest 2 minutes
Then:
5x KTE + 5x KB/DB Bosu Press
5 Rounds, minimal rest
Then:
Cool Down, Mobility Work

Athletes: Briana, Deva

13Apr2017


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

2017jan10


In the Gym October 6th

Strength + Supplemental

10:00 Row/Jog/Bike
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 30m Walking Lunge
2 x 10 RDL

Then:
Warm up to heavy SLSLDL
Then 6 x 3 Heavy SLSLDL
Between rounds, complete 5x ring pull ups, 5x ring push ups

Then:
5x RMM +
30x Mountain Climbers (total; 15 per leg)
5 Rounds, rest as needed

Then:
10:00 30/30 Ski Erg or Row (go hard/active recovery)

Then:
Cool Down

Athletes: Ryan, Keith

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In The Gym September 5th

Strength

Warm up 10 minute bike ride
3 x 5 Wall squats
7 x 8 Activation Phase X Sym
5 x 3 BSSU

Then:
Work Up to 1 RM Single Leg Deadlift
Then:
5 x 1 SLDL @ 90% 1RM
rest 3:00min between sets

Then:
5 x 3 Romanian Deadlift @ 70% of SLDL weight
Form!
Between sets complete 5 strict dead hang pull ups

Then:
10x Ball Slam
15x Med Ball Throw
15m Sled Pull Seated
5 Rounds for time

Cool Down

Athletes: Zoe, Carolyn

SLSLDL Zoe

 

 


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 July 25th

Strength

Warm up 10min jog
Wall Squats 5 x 5
Goblet Squats 3 x 8
Cuban Press 3 x 5
Shoulder Openers 3 x 8Then:
Warm up to heavy front squat
Then 6 x 2 @ 80%1RM, rest 2 – 3  min between sets

Followed by single leg work:
5 x 5 SLSLDL @ 1/2 BW – BW

Then:
5x ring push ups + 60 secs mtn climbers
5 rounds

Cool Down
10-15 minute row
Foam Roller
Cross Over Symmetry Bands Y’s, T’s, 90/90’s

 

Athletes: Enzo, James

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