Workouts

 
June 2018
M T W T F S S
« May    
 123
45678910
11121314151617
18192021222324
252627282930  

In the Gym November 30th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 slsldl with KB
2 x 10 KB Swing
Then:
Work up to a heavy DL
Then:
5 x 5 Deadlift – touch and go style
Complete 5x strict press between sets.
Then:
15m Bearcrawl + 5x Body row (can be single arm)
x 5
If time finish with with 5x Burpee + 30 sec sprint + rest 60 sec
X 4
Cool Down


In The Gym July 7th

Strength + Power

Warm up 10:00 C2/AD/Run
2 x 10 Shoulder openers
2 x 5 Y’s
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 5 SOTS w/PVC
30m Walking Lunges
30m OH Walking Lunges
2 x 5 Squat Jumps

Then:
Learn the Jerk. Warm up to 5RM.

Then:
5 x 5 Jerk @ 45-75#
Rest 2:00 between sets,
During rest, complete 5 Pull Ups.

Then:
10x Box Jump + 20sec Sprint
60sec Rest
4 rounds

Cool Down

Athletes: Carolyn, Ben, Mike

07july2017


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 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 April 17th

Power Endurance

Warm up 10:00 ski or row
2 x 8 Shoulder Opener
2 x 5 Cuban Press
3 x 5 Wall Squats
30m OH Walking Lunge
Then:
P1: OH Walking Lunge, both arms up, with KB or DB (while Partner Skis/Rows)
P2: 60 sec ski erg/row/ or bike sprint – go hard!!
Switch
x 6 Rounds, Rest 60 sec between each full round
Then:
10x Deck Squats and Burpee combo – this is a deck squat, laying on back, get up off the “deck” floor then drop right into a burpee…
30x Mountain Climber (total)
x 6 rounds for time
Then:
Cool Down

Athletes: Ryan, James, Seth

17apr2017


In the Gym December 30th

Strength Endurance

10:00 Warm up row/ski/airdyne
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 × 5 Wall Squat
Then:
2 x 30sec/30sec Squat/Squat Hold
“Rest” is bottom of the squat
2x 30sec/30sec DB PP/OH Hold
Then:
30 sec Barbell or KB Push Press
30 sec FLR
30 sec rest
x 8 rounds
Then:
30sec Sprint +
30sec Active Rest
x 10 Rounds
Then:
30 – 20 – 10 reps of each:
DB Chest Press on Bench + Med Ball Sit up Throw (Partners)
Then:
Cool Down

Athletes: Sari, Kirk

2016dec30


In the Gym December 9th

Power Endurance

Warm up 10:00 row
2 x 8 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squats
10x OH Reach, Chest Openers
Then -
10 Strict Press @ 10-25# DB’s OR KBs+
2:00 Interval (go hard) Row or Ski or Airdyne
3 sets/2 minutes rest between efforts (Use same machine for all rounds)
Then -
10x Bent Over Row +
15x Burpees
3 sets/2 minutes rest between efforts
Then -
Supplemental
60 sec ball slam, 60 sec OH Hold plate
Do in teams, switch positions x 3 rounds total
Then -
Cool Down

Athletes: Chris, James, David

2016dec09


In the Gym November 29th

Power + Supplemental

Warm up 10:00 C2/AD
Shoulder openers 2 x 8
Cuban press 3 x 5
Wall squats 3 x 5
Squat jumps 3 x 5
Single Leg OTB Squat 3 x 3 per leg
Then -
10 split jumps + 30 sec sprint
+ 20 split jumps + 30 sec sprint
+ 30 split jumps + 30 sec sprint
90 sec rest
x 3 rounds
Then –
30 – 20 – 10 reps of each:
Floor Press + Leg Lowers (lock out weight above chest) + Push Press; can use Kbs or DBs or BB

Athletes: Chris, Lara, Susan

dsc_0146


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