Workouts

 
October 2018
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In the Gym August 10th

POWER
10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 10 good mornings
2 x 5 squat jumps
Then:
10 to 1 Ladder KB Spike Swings
during rest, complete 5 x Burpees
Then:
30m Weighted Walking Lunge (Weight at chest)
60 sec ski/row/airdyne (go hard!)
90 sec rest
x 4 Rounds
If time:
3x 60-90 sec static hold of choice
(1:1 work:rest)
Then, Cool Down


In the Gym July 23rd

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 5 squat jumps
2 x 5 tuck jumps
Then:
Warm up to box jump
Then:
7 x Box Jumps
10 x per person Med Ball sit throws
60 sec rest
6 rounds
Then:
5 x 200m sprints @ machine of choice;
1:1 work:rest
Then, if time:
3 x 60 sec FLR
3 x 30 sec Ring Support
(resting about 60 seconds between each rep)
Cool Down


In The Gym May 15

May 15th
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
squat jumps 3 x 5
tuck jumps 3 x 5
then
20 x FS @ 50% 1 RM
20 x Split Jumps
20 x Atomic Sit Ups
x 5
Then
10 x 30/30 work rest on machine of choice.
Cool Down


In the Gym June 16th

Power

10:00 run/bike
3 x 5 Wall Squat
2 x 10 Goblet Squat
3 x 5 Single Leg OTB
3 x 5 Squat Jump
3 x 5 Tuck Jump

Then:
Work up to 1RM Clean (120#)
Then do 6 x 3 at 95#

Then:
10 Box Jumps @24” x 3
6 – 1 Pull Ladder (on rings) x 2

Then:
Heavy TGU 2 per side @ 40, 45, 50#

Cool down 10:00 ski erg 

Athletes: Ian, Ants, Kirk, Greg, Seth

 

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In the Gym June 1st

Strength/Power

10:00 row/ski/airdyne
5 x 5 Wall Squats
2 x 10 Shoulder Openers
3 x 5 SOTS (@PVC)

Then
2 x 5 Squat jump
2 x 5 Tuck jump
2 x 10 Knee jump
2 x 5 Foam roller jump

Then
2 hour bouldering session problems V1 – V5

Then
Warm up to 1RM Snatch High Pull (120#)
Then
6×3 @ ~85% 1RM (105#)

Then
Lock off work on rings 3 x 3
Campus work 5 x 2
HSPU 10 – 1 Ladder
Athletes: Carolyn, Robbie, Ben
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In the Gym May 24th

Power

10:00 Warm Up AD/C2
3 x 5 Wall Squats
2 x 8 Shoulder Openers
3 x 5 Squat Jumps
3 x 5 Tuck Jumps
4 x 10 OH Walking Lunges
2 x 15 Ball Slams
Then:
20x Split Jumps (10/leg) + 25m sprint + walk back 25m
5 rounds
Then, 3:00 rest
Then:
10/1 – 1/10 Box Jump / Burpee Ladder

 

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In the Gym May 6th

Power + Supplemental

10:00 warm up
Then:
3 x 5 Wall Squats
3 x 5 Cuban Press
2 x 10 Shoulder Openers
4 x 10 OH Walking Lunge
30 sec Rock Carry Hold with med ball or 10-15 # DB x 3 30 sec rest between
3 x 5 Squat Jumps
Then:
8x Hang Clean (this is a clean starting from just above knee height instead of floor) + 2:00 Back Squat Obstacle course bar at 45# + 2:00 rest
x 3 rounds
Rest 3:00min
Then:
8x Heavy DB PP + 10x Box Jump + 10x Split Jump + 10sec sprint + 2:00 rest
x 3 Rounds
Rest 3:00
Finish with Ab Cluster:
30 secs each of the following…Sit ups, V Ups, Knee Tuck, Windshield Wipers, FLR. 30 sec rest between each
x 3 rounds

 

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In the Gym April 28th

Power Endurance
10:00 Airdyne Warm Up
3 x 5 wall squats
2 x 10 Squat
3 x 5 Jump Squat
3 x 5 KB Bell Up Press
Then:
Team WO
3x (1-6) Pull-up Ladder for Time:
Rest 3:00
Then Team Burpee Ladder 10 – 1 for Time:
Rest 3:00
Then: Team DB/KB PP Ladder 1 – 10 P1 hold DB/KB at shoulders while P2 completes reps…for entire ladder…Time:
Then:
“TailPipe”:
Row 250m
KB Rack Hold @ 2 x 53# KB
Three Rounds if no team mate hold KB for 1:00
Later recovery endurance
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In the Gym March 28th

Strength Endurance

Warm Up:
5:00 AD
3×5 Wall Squats
2×10 Shoulder Openers
2×10 Pull-ups
2×10 Box Jumps
2×10 Push-ups

Then:
Pull-up +
Deadlift @ BW (if reasonable) +
Box Jump @ 18 – 30″
10-9-8-7-6-5-4-3-2-1 reps of each

Then:
Push Up +
Push Press @ 2 x 20 – 40# DB/KB
10-9-8-7-6-5-4-3-2-1 reps of each

If time finish with 2000m for time

 

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In the Gym February 25th

Strength

Warm Up 10min C2/AD
3×5 wall squats
3×8 goblet squats
3×5 squat jumps + tuck jumps
2×10 shoulder openers

Then: Workup to Heavy FS
2 x 5 @ 50% 1RM
2 x 4 @60%
2 x 3 @70%
2 x 2 @80%
5 x 1 @ 90%
Rest 2 min between sets above 80%

Then:
30x Box Jumps 18” box
20x Double box jumps X 2; jump on to 18” box off to floor onto next box 18  (approx 36” between boxes) then off 2nd box; turn 180 degrees repeat back the way you came. Each single pass is one.
Then
FS Dead Squat with vertical jump 5 x 5
Hold a KB in FS position, increase weight for each set. Squat to quads parallel, hold for an honest three count then jump out of squat.

Cool Down 10 min C2

 

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