Workouts

 
October 2017
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In the Gym September 20th

Strength + Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 SOTS Press
3 x 6 Deep Goblet Squat
Then:
Work up to heavy-ish OHS – if appropriate otherwise use this to teach an gain mobility with light weights.
Then:
6 x 3 OHS rest 1 – 2 min between sets
Then:
15m Bear Crawl + 10x Split jump
x 6
Then
If time, the “Hateful 8″ 8x 30/30
Cool Down


In the Gym August 28th

Strength + Supplemental Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU, if athlete understands TGU have them do from a stand. Learn Swing snatch to get weight overhead.
Then:
5 x 3 TGU per side.
Complete 8x Dip or Ring Dip between sets
Then:
5x Body Row
10x Split Jump
5x Burpee
x 5
Then:
2000m row or ski, or 200 cal airdyne
Cool Down

Athletes: Seth, Greg, Kirk


In the Gym August 17th

Power

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
3 x 3 Ass to Bench Single leg squat
2 x 10 KB Swing
Then:
8x Box Jump + 10x Split Jump (5 per leg), can be weighted.
x 5 rounds, rest as necessary.
Then:
5x Deck Squat Burpee Combo (this is a deck squat right into a burpee) + 60 sec OH Plate Hold + 60 sec rest
x 5 rounds
Then:
30 sec Ring Support + 10x Body Row
x 4 rounds, rest as necessary

Cool Down

Athletes: Kirk, Andy, Ants


In the Gym July 20th

Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 8 goblet squats
Then:
3x per side
Swing Snatch + Reverse TGU + Windmill
Then:
Work up to a heavyish Back Squat 5 RM
Warm up to Box Jumps
Then:
5x Back Squat + 8x Box Jump
x 5
Then:
5x Bent Over Row
8x KB Swing
10x Split Jump
x 5
Cool Down

Athletes: Kent, Greg

20july2017


In the Gym June 21st

Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m OH walking lunge
Then:
One KB Swing Snatch + One Reverse TGU + One Windmill equals one rep
5x each side
Then:
10x Head Cutter
10x Ball Slam
20x Split Jump (10 per leg)
x 5
Then:
5x 250m Ski/Row go hard! (or 60 sec Airdyne)
1:1 work rest
If time:
60sec Ring Support + 10x KTE
x 3
Cool Down

Athletes: Ian, Seth, Ants

21june2017


In the Gym May 26th

Strength Endurance

10:00 Warm Up
2 × 8 Shoulder Openers
2 x 5 Cuban Press
Work on mobility
3 × 5 Wall Squats
2 x 8 Goblet Squats
Then:
Back Squat – Teams
5x BS @____#
3x BS increase weight
2x BS increase weight
All reps no rest
1:1 work:rest with partner
Person one goes, then person two goes, person one rests
x 5 Rounds
Then:
5x Pull Over
8x Chest Press
10x Split Jump
x 5 Rounds
Then:
4x 250m ski or row, 60sec rest between efforts
Cool Down

Athletes: Lindsay, Chris

26may2017


In the Gym March 9th

Power Endurance

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
OH Mobility work on Floor or Foam roller
3 x 5 SOTS press
Then:
Work up to heavy Push Press (DB, KB, or BB)
5x Push Press
Rest some between sets, & during rest complete
20x Ball slam or Whip smash
x 5 Rounds
Then:
5x RDL + 10x Split Jump (per leg)
x 5 – 7 rounds
If Time:
4x 30/30 mtn climber/plank

Cool Down – Mobility

Athletes:
Chad, Danny, Ryan, James

DSC_0063


In the Gym February 14th

Strength + Supplemental

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 6 goblet squat, heavy with hip opening stretch
10x OH Reach and Chest opening on floor or bench
then:
Work up in weight to heavy Front Squat
then:
8 x 3 Front Squat
in between sets, complete:
10x Reverse Fly
5x Bent Over Row
then:
20x split jump + 20x partner med ball throw
x5 rounds

Cool Down, mobility work, foam roll

Athletes: Ian, Sari, Carolyn, Greg

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In the Gym November 4th

Power Endurance

10:00 row/ski/jog
2 x 8 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squat
3 x 20 Air Squat
Then:
Jump Progression
5 @ Squat Jump (No Box)
5 @ 16″ Box
5 @ 20″ Box
5 @ 24″ Box
rest 1:00, repeat
Then:
10x Goblet Squat +
20x Split Jump +
30 second Sprint +
1:00 rest
5 rounds
Then:
RMM ladder 8/6/4/2/1 go up in weight each rung

Athletes: Tiffany, Devon


In the Gym July 7th

Power

10:00 Easy jog 
Wall Squat 3 x 5
Squat 2 x 10
Split Squats 3 x 5
Shoulder Openers 2 x 10
SOTS 3 x 5
Split Jump 10 x 5 for form

Then:
Work up to 1RM on the Jerk 
Then do 6 x 3 at 80% of 1RM

Then:
5 x 5 Push Ups
1:00 FLR Hold (Rings) + 1:00 Rest, x3

Cool Down

 

Athletes: Ben, Tyler, LC

 

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