Workouts

 
December 2018
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In the Gym October 2nd

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2x 30 M Tactical lunge, watch posture!!
Then:
Warm up to heavy Split Squat (weight at Front Rack), find weight for OH press
Then:
3x Heavy Split Squat per leg (Front Rack) +
5x Strict OH Press heavy-ish
5 Rounds, rest about 1 minute between rounds
Then:
8x KB or BB cleans
5x Box jumps
5 Rounds, minimal rest
Then:
Abs extra ;)
1:00 sit ups + 30 sec flutter kicks + 30 sec mountain climbers + 30 sec side plank hold each side
x2-3 rounds no rest
Then:
Cool Down


In the Gym December 19th

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:
Weighted Split Squat, weight held in Front Rack, two Kbs or one DB.
3 per leg, (heavy)
8x Body row
5x KTE or GHD Sit up
6 rounds
Then:
50/40/30/20/10 cal ladder work rest 1:1 can do in teams one works one rests.
Cool Down


In the Gym December 14th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 Good Morning
2 x 5 Split Squat per leg no weight
Then:
Work up to heavy RDL – Romanian Deadlift
6 x 3 RDL – rest 1-2min between sets.
Then:
15m plank sled pull + Over head plate or barbell hold 60 secs + 8x Push Up
x 4
If time the Hateful 8
Cool Down


In the Gym August 8th

Strength + Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility – hip
3 × 5 wall squats
3 x 6 goblet squats deep, hold and stretch
Then:
6 x 3 Split Squat per leg, KBs or DBs in Front Rack
Then:
20x Med Ball Sit throw partners + 10x KB Swing
x 5 Rounds, Minimal Rest
Then:
4 x 250m sprint 1:1 work:rest
Then:
Cool Down

DSC_0009


In the Gym June 26th

Power Endurance

10:00 Warm up with C2, Air Dyne, Jump rope
2 x 10 Shoulder Openers
3 x 5 Band Y’s
3 x 5 Wall Squat
2 x 10 Squat no weight
Then:
3 x 30/30sec Squat
“Rest” is bottom of the squat
Two Sets, Rest 60sec between each
Then:
2 x 10 RDL @75 – 95#
2 x 5 (per leg) Split Squat @35-55#
Then:
10sec AD Sprint ALL OUT +
50sec Active Rest
10 Rounds
Then:
100m Row Sprint  +
50sec Active Rest
10 Rounds
Then:
30 – 20 – 10 Push ups + Med Ball Sit Throw

Athletes: Lindsay, Christen

16jun2017


In the Gym June 8th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3 × 5 wall squats
3 x 6 goblet squats deep, hold and stretch
Then:
5 x 5 Split Squat, KB in Front Rack
Then:
Dead Stop Front Squat
5 @ 75#
3 @ 85#
5 x 3 @ 100#
Rest some between sets
Then:
60 sec heavy floor press (one per 10 sec, hold locked out the rest of the time) + 5x Bent Over Row + 10x each direction Bulgarian Bag Swing (or Plate Halo)
x 5
Cool Down

08june2017


In the Gym April 24th

Strength

10:00 Warm Up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
3 x 6 Goblet Squats, deep with hip opening
Then:
Work up to Heavy Split Squat
Then:
3x Split Squat per leg
5x Reverse Fly with DBs
3x (per arm) Bent Over Row; 3 second 3 position lock-off on lower
6 Rounds, Rest as needed
Then:
5x Superman Flies on Rings
5x Ring Push Ups
5x Heavy Pull Overs
5x Weighted Leg Lowers/Lifts
6 Rounds, Rest as needed
Then:
Could Down, Mobility, Foam Roll

24Apr2017


In the Gym May 30th

Strength

Warm up: easy 20min jog
Wall Squats 3 x5
Goblet Squats 2 x 10
Shoulder Openers 2 x 10
SOTS 3 x 5

Then:
Workup to Heavy-ish TGU – 70/80% 1RM
1 x 3 @ 20#
1 x 2 @ 26#
1 x 1 @ 30, 35, 40, 45#
6 x 1 @ 45#

Then:
10 – 1 Bench Press Ladder 
Start at 50% 1RM (65-110#), work up in weight throughout ladder

Then:
5x Deadlift at 75-80% 1RM (185#) +
5x Split Squat @ 50%BW  +
5x Ring Push Up
5 rounds

Later:
30 min recovery walk + 30min yoga

Athletes: Carolyn, Betsy, Lindsay

DSC_0009


In the Gym November 27th

Power Endurance

10min Airdyne
3×5 wall squats
2×5 shoulder openers
2×5 cuban press

then:
6 way BB Complex
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat
6x Push Up
rest 1-2:00min btwn rounds.
increase weight each round: 65, 85, 95#

then
5x Split Squat 2 @ 20/26# KB in Front Rack + 5x Push Press same weight
Both legs and both sets of presses is one round.
10 Rounds Total

Then:
500m 1:30 Johann, 1:38 Greg
50 Cal Airdyne Kent


In the Gym June 14th

10:00 Warm Up

2x 8 Shoulder Openers

3 x 5 Wall Squats

Then:

6 way BB Complex

6x Deadlift

6x Bent Over Row

6x Hang Clean

6x Front Squat

6x Push Press

6x Back Squat

6x Push Up

rest 2:00min btw rounds. 65, 85, 105#

Then:

5x Split Squat 2 @ 20/26# KB in Front Rack + 5x Push Press same weight

Both legs and both sets of presses is one round.

10 Rounds

Then: 500m Test 1:30 Johann, 1:38 Greg,