Workouts

 
November 2019
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In the Gym November 6th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 30m Tactical Lunge
2 x 5 Reverse Fly
Then:
5x per leg Weighted Step Up – Front Rack focus on posture
15m Heavy Bear Crawl
Rest 60sec
x5 (athletes can pair up and alternate step ups / bear crawl if class is large)
Then:
10-1 Ladder KB Swing + Push Press
(10/10, 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1)
Rest as needed, can increase weight on KB swings as reps decrease.
Then:
Cool Down


In the Gym October 25th

October 25
Strength
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 squat
Then:
find weight for heavy step up, farmers carry or front rack athletes choice
Then:
5x Step Up per leg
10x Med Ball Sit throw to partner or wall
x 6
Then:
15m Bear Crawl + 3x RMM same weight
x 5
Then:
Finish with 1000m effort machine of choice or 100 cal Airdyne.


In the Gym July 17th

Power Endurance

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats

Then:
30 Step up 2 @ 20/25#KB in front rack + 250m Row (all out)
rest 2:00
3 rounds
Then:
8 x Sled Push/Sled Drag + (2 @ 45# plates for Frank/1 @ 45# for Kelly) +
40x Whip smash
rest 2:00
3 Rounds

Cool Down

Athletes: Sari, Chad, Kirk

17july2017


In the Gym July 13th

Strength & Power Endurance

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
30m Tactical Lunge
Then:
Find weight for heavy step up, farmers carry or front rack athletes choice
Then:
5x Step Up per leg
10x KB Swing
x 6
Then:
5x Pull Over + 10x Anchored Leg Lower
x 5
Then:
Then:
50, 40, 30, 20, 10 Calorie ladder on ski/bike/row
1:1 Work:Rest
Cool Down

Athletes: Erin, Sara, Rachel

13jul2017


In the Gym May 3rd

Power Endurance
10:00 warm up C2, add 30/30 (hard/easy) for last 5:00
2 x 8 shoulder openers
2 x 8 xsym Y’s and Flys
2 x 5 cuban press
3 x 5 wall squats
Then:
250m Row or Ski + 30 Step up 2 @ 10 – 15#KB in front rack + 1:00 rest
3 rounds
Then:
4 x (15m) Sled Push + (15m) Sled Drag (plus 45# plate) + 20x Whip smash + Rest 2:00
3 rounds
Then:
If time finish with 300sec FLR

03may2017


In the Gym January 19th

Power Endurance

Warm up 10:00
2 x 8 Shoulder openers
2 x 5 Cuban press
10x Y’s and Rows (Cross Sym)
3 x 5 Wall squat
2 x 30m Tactical Lunge
Then:
10x (5x per leg) Step up, heavy
10x (5x per arm) Single arm/single leg strict press x 5 rounds
Then:
10x Burpee + 30x Mtn Climber (double count)
x 5 rounds
Then:
Finish with 3 x 500m row or ski for time
1:1 work:rest
Then:
Cool Down

DSC_0049


In the Gym January 6th

Strength

Warm up 10:00
Shoulder openers 2 x 10
Cuban Press 3 x 5
Wall squats 3 x 5
Walking Lunge 2 x 10
SOTS PVC 3 x 5
OTB 5 x 5 each leg
Then:
Work up to heavy step up, weight @ FC position
Then:
5x Step up per leg + 5x RMM with the same weight (;
x 8 rounds
Then:
2x KB Swing Snatch + 2x Reverse TGU per side
x 5 Rounds
Then:
Cool Down

Athletes: Ryan, Ben

2017jan06


In the Gym January 1st

Happy New Year!

Power

Warm up: 10 min jog/row/bike
3 x 5 Wall Squats
3 x 5 Front Squats @ 45lbs
2 x 10 Push Press 2 @ 20lb KB
3 x 10 KB Ground Clean 2 @ 30lbs

Then
Warm up as necessary to Heavy Clean and Jerk
Then
5 x 5 Power Cleans @ 75/85lbs
5 x 5 Jerk or Push Jerk @ 75/85lbs
5 x 5 Hang Clean and Jerk @ 65/85lbs

Then
5 x 20 Step ups 18″ Box with high knee drive
1 min rest between sets, holding KB in FR/FC position 2 @ 13- 20lbs

Then
10- 1 push up ladder for time (alternate rungs with teammate)

Athletes: Enzo, James K, Lara

DSC_0086


In the Gym December 25th

Power Endurance

10:00 Warm Up
3 x 5 Wall Squat
2 x 10 Squat 
2 x 15m OH Walking Lunge 
2 x 5 Burpee 
3 x 10 KB Swing (one set each @ 35#, 44#, 53#) 

Then: 
2 min Max Rounds of: 
5x DL @ bodyweight (BW) + 
10x Strict Press @ 30-50% BW +

2 min Max Reps of: 
10x KB Swing @ 35-45# + 
5x Burpee + 

2 min Step-up on 18-20″ box 

Three rounds, 24 min total effort
Use Step-ups as recovery or go hard to increase difficulty 
*Target is 4 rounds for DL/SP and 3-4 rounds for KBS/Burpee per 2-min interval

Then:
1:00 Sit Ups
1:00 Mtn Climbers
1:00 Dip Hold
1:00 Rest
x 3


In the Gym October 12th

Power Endurance

10min warm up
Then:
2 x 10 Shoulder Opener
2 x 5 Wall Squat
2 x 5 Goblet Squat
2 x 5 SOTS/OHS Combo
Then:
10x Strict Press @ 35 – 55# +
60sec Row/Ski/Airdyne (hard) +
60sec Rest
Ten Rounds
Keep intensity consistent or increase for all rounds
Then:
60sec at each of the following stations @ 30 – 50# KB:
R1: Round-The-Waist
R2: Figure 8
R3: Clean & Jerk
R4: Step-up

Three Rounds (i.e. 12 minutes)

Player cannot put KB throughout
IMG_9024