Workouts

 
September 2019
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In the Gym December 26th

PE/SE

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 8 good mornings
30m OH walking lunge (forward/backward each side)
Then:
5x per side TGU + 10x Pull Ups (or Body Rows) + 500m ski/row for time
4x per side TGU + 8x Pull Ups + 400m ski/row for time
3x per side TGU + 6x Pull Ups + 300m ski/row for time
2x per side TGU + 4x Pull Ups + 200m ski/row for time
1x per side TGU + 2x Pull Ups + 100m ski/row for time
Increase weight on TGU as reps decrease
Can add weight to pull ups if appropriate
Rest as needed
Then:
Cool Down


In the Gym February 2nd

Power Endurance

Warm up 10:00
2×10 Shoulder Openers
2×5 Wall Squat
2×5 Goblet Squat
30m OH Lunge
Then:
2x TGU per side + 30m Bear Crawl
x 5 rounds
Then:
10x BOSU Piston Press +
5x Pull-up +
60sec Sprint on SkiErg
x 5 rounds

Cool Down

Athletes: Betsy, Chris, Lee,

 

02feb2017


In the Gym October 26th

Strength + Supplemental

Warm Up 5 min easy + 5 min 30/30 (hard/easy)
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
Then:
2x 30m OH Walking Squat @ DB or KB (3 steps – strict then squat)
2x 30m OH Walking Lunges @ DB or KB (15m Forward + 15m Backwards)
3x 6 One-arm/ One-leg OH Bell Up Strict Press @ KB
Then:
Work up to a Heavy TGU
Then:
6 x 2 TGU per side, rest 1:00 between sets
Then:
“Death by Burpee Pull-up’s”
1st minute: 1x Burpee Pull-up
2nd minute: 2x Burpee Pull-up
3rd minute: 3x Burpee Pull-up
Proceed until no longer possible..

Cool Down

Athletes: Nick, Jane, Michael, Collette


In the Gym October 14th

Strength + PE Supplemental

10:00 warm up on C2 rower or Airdyne
Shoulder openers 2 x 10
Cuban press 2 x 5
Wall squats 3 x 5
Goblet squats 2 x 10
OH walking lunge 30m per arm

Then –
Work up to Heavy TGU
Then -
6 x 2 TGU per side
Rest 2:00 between sets,
During rest complete 6x pull ups

Then –
“ABS” (I love it when people ask if they can work abs)
60 secs sit ups + 30 sec feet to hands + 30 sec v-ups + 60 sec FLR on rings + 30 sec v-seat hold + 30 sec KTE + 60 sec mtn climbers
Complete a round, rest 2:00, 3 rounds total

Later in the day: Recovery Endurance 30 min walk/job/bike ride

Athletes: James, Enzo, Seth, Greg

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