Workouts

 
May 2018
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In The Gym May 14th

May 14
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 6 goblet squat
2 x 20 kb swing
then
7:00 30/30 Burpees
2:00 rest
7:00 30/30 Step ups 18/20″ box 2 @ 26# KB
2:00 rest
7:00 30/30 F Squat 50% BW
2:00 rest
7:00 30/30 Airdyne, row, ski
cool down 10min
then
300 sec FLR (Rings/toes on box)
Cool Down


In The Gym, April 24th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – Over Head
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 10 Push Press

Then:
Warm up to KB Clean and step ups (step ups may dictate the weight), find height for step ups.

Then:
5x KB Clean +
5x Step Ups per leg (use same weight as cleans, hold at Front Rack or Farmers Carry athlete’s choice)
6 Rounds, Rest as necessary

Then:
10 to 1 Ladder of each:
Ball Slam +
Pull Ups
(10/10, 9/9, 8/8, 7/7…)
Rest as needed

Cool Down


In the Gym March 5th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
2 x 5 SOTS Press
30m Tactical Lunge
Then:
Find weight for heavy step up, farmers carry or front rack athlete’s choice; also find weight/warm up to oh press
5x Step Up per leg
5x Strict OH Press (heavy-ish) – can be single arm if athlete lacks mobility
x 5
Then:
5x Dips + 5x Body Row + 60sec Plank Hold
x 5
Then:
If time the Hateful 8x 30/30
Cool Down


In The Gym July 31st

Power Endurance
Warm up:
5:00 Airdyne, each minute a little harder
5:00 Jump Rope, 3x 90sec blocks, cool down 30 sec
Then:
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squat
3×8 DB PP
Then:
5x KB Swing + 5x Goblet Squat +
10x KB Swing + 10x Goblet Squat +
15x KB Swing + 15x Goblet Squat +
20x KB Swing + 20x Goblet Squat
Then:
4x 30/30sec Push Press 2DB@15# (Hold OH during “Rest”)
Then:
4x 30/30sec Mountain Climber (Hold Plank during “Rest”)
Then:
4 x 30/30sec Step ups holding 26# KB in front rack (Keep KBs at chest during “Rest”)
Then:
Finish with 200FY – female standard – as many calories as you can burn in 10:00 on the Airdyne, strategize!
Cool Down, Mobility Work
Athletes: Lindsay, Karla, Chris

31jul2017


In the Gym June 1st

Strength 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
Then:
5x Step Up per leg
5x Strict Press single arm single leg (5 per arm)
x 7 Rounds, rest as needed
Then:
15m Bear Crawl + 5x Push Up (Rings, Bosu, or Floor)
x 5 Rounds
Then:
If time the “Hateful 8″ (8minutes 30/30sec Hard/Less Hard)
Then:
Cool Down

Athletes: Ryan, Greg

01june2017


In the Gym March 7th

Power Endurance

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 3 SLSLDL with KB
3 x 3 Ass to bench
OH Mobility – OH Reach floor or bench
Then:
5x Step up per leg; find appropriately heavy weight, KBs/DBs held in hands at sides.
5x Pull Up
x 7 Rounds
Then
10x KB Swing
20x Frog Hop
x 5 Rounds minimal rest
Then, if time:
8x 30/30 intervals on machine of choice

Finish with extra mobility work

Athletes:
Seth, Greg, Kent

 

07mar2017

 


In the Gym September 14th

Power Endurance

10:00 Jog/bike around neighborhood
3 x 5 Wall squats
2 x 8 Shoulder openers
2 x 5 Cuban press
2 x 8 Goblet squats
2 x 8 Push ups

Then:
Row 250m hard + 1:00 Heavy step ups (2KB@26# in FR) + 10x Push press (2@20#) + 1:00 Rest
4 rounds

Then:
20x Ball slams @20# + 10x Dead lifts @135# + 1:00 Air dyne/Ski Erg sprint + 1:00 Rest
4 rounds

Then:
Cool Down

Athletes: Seth, Jess, Ants

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In the Gym August 16th

Power Endurance

Warm up 10:00 C2, AD or jog in neighborhood
3 x 5 Wall squats 
3 x 6 Goblet squats 
2 x 30m Walking lunges 
2 x 30m OH walking lunges 

Then:
90 sec row + 90 sec FR step ups 2KB @ 45# & 18” box
3 rounds, no rest between rounds

3:00 restThen:
1:00 mountain climbers + 1:00 push press

4 rounds, no rest between rounds

3:00 rest
Then:
2:00 TGU (alternating sides) + 1:00 ring pull ups
3 rounds, no rest between rounds
Then:
Cool Down
Athletes: Lara, Christie, Susan, Karla
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In the Gym August 2nd

Power Endurance

Warm up 10 min airdyne
Wall Squats 3 x 5
Shoulder Openers 3 x 8
Cuban Press 3 x 5
Goblet Squats 3 x 5

Then:
Warm up to weight on KB Jerk and KB Swing (see below)

Then, IWT:
3x KB Jerk 2 @ 40# + 2:00 Step ups 18” box + 2 min rest x 2 rounds
+
13 KB Swings @ 62lbs + 2:00 row (sub 1:55 pace) + 2 min rest x 2 rounds
+
15x Goblet Squat @ 55# + 2:00 Airdyne (40+ cal pace) + 2:00 rest x 2 rounds

Then:
10 – 1 HSPU ladder for time

Cool Down

Recovery walk later 30 min
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In the Gym June 22nd

Recovery Day

10min easy pace C2 rower/ski erg
2×5 Wall Squat
2×10 Shoulder Openers 
2×10 Squat
2×5 Goblet Squat 26#

Then
10-1/1-10 Ladder: FS @ 65# + Strict Pull-Up 
(10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 reps slow and steady pace)

Then
30x Step Ups 2 @ 20 KB in FC (15 per leg) + 500m row/ski erg (recovery pace 2:10) 
x 3 rounds, again easy pace just getting it done

Later: 80minute recovery mountain bike ride

Athletes: Jim, Ryan, James

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