Workouts

 
October 2017
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In the Gym September 22nd

Strength Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3 × 5 wall squats
30m OH walking lunge, forward and backward
Then:
10x Weighted lunge, weight in Farmers Carry
5x Strict press
x 5
Then:
2x TGU per side
60x FLR or Plank
x 5
Then:
4x 30/30 burpees
Cool Down


In the Gym September 14th

Strength + Supplemental

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 8 Goblet Squats
Then:
3x per side Swing Snatch + Reverse TGU + Windmill
x 3 Rounds
Then:
Back Squat
Work up to a heavyish back squat 3 RM
Then:
6 x 3 Back Squat rest between sets
Then:
5x Bent Over Row
8x KB Swing
60 sec interval
x 5
Cool Down


In the Gym August 28th

Strength + Supplemental Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU, if athlete understands TGU have them do from a stand. Learn Swing snatch to get weight overhead.
Then:
5 x 3 TGU per side.
Complete 8x Dip or Ring Dip between sets
Then:
5x Body Row
10x Split Jump
5x Burpee
x 5
Then:
2000m row or ski, or 200 cal airdyne
Cool Down

Athletes: Seth, Greg, Kirk


In the Gym August 22nd

Power

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
30m OH walking lunge
2x 30/30sec DBPP/OH Hold
Then:
Work up to heavy push press weight, can be barbell, DB, or KB
Then:
5x Push Press + 10x Heavy KB Swing + Rest 60 secs
x 5 Rounds
Then:
KB Swing snatch (or clean and press) + Reverse TGU
3 per side + 60x Mtn Climber
x 5 Rounds, rest as necessary.
Then:
1:1 Work rest:
500m interval + rest same time as interval took.
250m interval + “
100m interval + “
Then:
Cool down

Athletes: Lara, Karla, Chris


In the Gym August 3rd

Strength + Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
30 OH walking lunge (forward/backward each arm)
Then:
Work up to heavy TGU
Then:
6 x 2 TGU, rest some between sets
Then:
10x Halo (each direction)
10x Ball Slam
10x Burpee
x 5
Cool Down

Athletes: Ants, Kirk, Chad

03aug2017


In the Gym July 27th

Strength Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3 × 5 wall squats
30m OH walking lunge, forward and backward
Then:
10x Weighted Lunge, weight in Farmers Carry
10x Push Press
x 5
Then:
3x TGU per side
60x Mtn Climber
x 5
Then:
60 sec ski/row/airdyne (go hard!) + 30 sec rest
x 4
Cool Down

Athletes: Matt, Blase, Randy

27jul2017


In the Gym July 20th

Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 8 goblet squats
Then:
3x per side
Swing Snatch + Reverse TGU + Windmill
Then:
Work up to a heavyish Back Squat 5 RM
Warm up to Box Jumps
Then:
5x Back Squat + 8x Box Jump
x 5
Then:
5x Bent Over Row
8x KB Swing
10x Split Jump
x 5
Cool Down

Athletes: Kent, Greg

20july2017


In the Gym July 4th

Strength/Power Endurance

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
30m OH walking lunge (forward + backward one hand, switch)
Then:
Work up to a heavy TGU (start standing with KB Swing Snatch if appropriate)
Then
6 x 2 TGU per side
Btwn sets, complete 8x Push up or Ring Push Up
Then:
5x Bent Over Row
10x KB Swing
10x Deck Squat
x 5
Then:
60 sec interval, 30 sec rest x 5
Cool Down

Athletes: Ian, Chad, Andy

04jul2017


In the Gym June 21st

Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m OH walking lunge
Then:
One KB Swing Snatch + One Reverse TGU + One Windmill equals one rep
5x each side
Then:
10x Head Cutter
10x Ball Slam
20x Split Jump (10 per leg)
x 5
Then:
5x 250m Ski/Row go hard! (or 60 sec Airdyne)
1:1 work rest
If time:
60sec Ring Support + 10x KTE
x 3
Cool Down

Athletes: Ian, Seth, Ants

21june2017


In the Gym May 18th

Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
30m OH walking lunge – forward and backward each arm
Then:
5x TGU + 10x KB Spike Swing
4x TGU + 10x KB Spike Swing
3x TGU + 10x KB Spike Swing
2x TGU + 10x KB Spike Swing
1x TGU + 10x KB Spike Swing
Increase weight as you go and rest as necessary.
Then:
8 – 1 Pull Up Ladder with 30 sec ring support between rungs of ladder
Then, if time:
Team 2000m ski/row or 200 cal air dyne; partner up, each person does 200m (or 20 cal) and then switches; alternate until 2000m (or 200 cal) has been completed.
Then:
Cool Down

Athletes: Carolyn, Betsy

18may2017