Workouts

 
October 2018
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In the Gym May 3rd

Warm up :10min
2 x 10 Shoulder Openers
2 x 5 Cuban Press
Mobility work
3 x 5 Wall Squat
2 x 10 Goblet Squat
2 x 5 SOTS press
30m OH Walking Lunge

Then: Workup to Heavy TGU with Barbell
2 x 5 @ 50% each side
2 x 4 @60%
2 x 3 @70%
2 x 2@80%
1 @ 90%
5 x 1 @ 90%
Rest 2 min between sets above 80%

Rest 5:00

then
a quickie: 30m Bear Crawl + 20x Whip Smash
x 4

then
50 cal all out on Airdyne + 5:00 min rest
x 3


In the Gym December 11th

Strength

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, can use swing snatch to get weight overweight if starting from standing.
Then:
2x TGU per side
Rest as necessary
6 rounds
Then:
8x Pull Up + 60m Farmers Carry
x 5, rest as necessary
Then:
60 sec sprint on ski/row/airdyne, 30 sec rest x 4
Cool Down


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


In the Gym May 9th

Strength and Power Endurance

10:00 Warm Up Ski/Row/Airdyne
2 × 8 Shoulder Openers
2 x 5 Cuban Press
Extra work on mobility
3 × 5 Wall Squats
30m OH walking lunge, forward and backward one hand up, then switch
Then:
Work up to a heavy TGU
Then:
6 x 2 TGU per side
Between Sets, do 30-60 sec Ring Support Hold
Then:
10x Weighted split jump
10x KB Swing
x 5 Rounds, minimal rest
Then:
10 – 1 Pull Up Ladder
Then:
Cool Down

09may2017


In the Gym February 6th

Strength

Warm up 10:00
2 x 8 shoulder openers
2 x 5 cross sym row
2 x 5 cuban press
3 x 5 wall squat
30 OH walking lunge
Then:
5x Good Morning (use 2KBs) + 15m walking lunge weight in farmers carry position (same weight as Good Mornings) + 2x TGU per side
x 8 Rounds
Then:
Partners: 10x Super push up (push up with feet in FST or rings. One push up one knee tuck.)
Partner does pull ups until push ups are finished.
Alternate; 5 rounds

Finish with Mobility Work

Athletes: Ryan, Trenton, James, Ian

 

06feb2017


In the Gym January 16th

Strength

Warm up 10:00 bike ride to gym
Shoulder Openers 2 x 8
Cuban Press 3 x 5
Wall Squats 3 x 5
Goblet Squats 3 x 6
Walking Lunge 2 x 10
OH Walking Lunge 2 x 10
Then:
5x TGU per side @30#, perfect form
Then:
Warm up to 2 RM Dead Lift
10 @ 135#
8 @ 165#
5 @ 185
3 @ 205#
2 @ 225#
2 @ 245#
6 x 2 @ 245#
Then:
5 x 2 TGU @ 40#
Then:
Cool Down

Athletes: Keith, Trenton, Ryan, James

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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 December 13th

Strength

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
30m OH Walking Lunge
Then:
Work up to heavy TGU
Then:
2x TGU per side +
3x Strict Weighted Pull Up
x 6 Rounds, Rest 2min between rounds
Then: 
15m Lunge @ weight in Hands FC position + 30x Frog Hop
x 6 Rounds, Rest 1-2 min btw each

Cool Down

Athletes: Ian, Sari

2016dec13


In the Gym October 3rd

Strength

10min Warm Up C2 or Airdyne
Shoulder Openers 2 x 10
Chest Openers, OH Reach 10 x each
Wall squats 3 x 5
OH Walking Lunges 2 x 30m
SOTS 3 x 5

Then:
Work on TGU with Barbell; up to 1RM
2 @ 25# (per side)
2 @ 30
2 @ 35
1 @ 40
1 @ 45
1 @ 50
1 @ 55
Then 6 x 1 @ 55# with Barbell

Then:
5 x 5 DL @ 165#
Rest 1 min between sets

Later
30min Trail Run

Athletes: Molly, Betsy

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In the Gym July 21st

Strength 

Warm up: 10min C2 or Airdyne
Wall Squats 3 x 5
Goblet Squats 2 x 10
Shoulder Openers 2 x 10
SOTS 3 x 5Then: Workup to Heavy TGU (with Barbell or KB)
3 × 5 @ 50% (per side)
3 x 4 @ 60%
3 x 3 @ 70%
2 x 2@ 80%
6 x 1 @ 90%
Rest 2 – 3 min between sets above 80%

Then:
“ABS” (I love it when people ask if they can work abs)
60 secs Sit ups + 30 sec feet-to-hands (hanging on pull up bar or rings, minimize swing) + 30 sec V-ups + 60 FLR on rings + 30 sec V-seat hold + 30 sec knees-to-elbows + 60 sec mtn climbers
Complete 1 round, rest 2:00, 3 rounds total

Later in the Day: Recovery Work 30 min walk

 

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