Workouts

 
November 2018
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In the Gym July 11th

Workout Name: “This is Bullshit”, uttered somewhere around round 5… ;)

Power Endurance

Warm up:
5 minute Row @ Easy Pace
Throw Medicine Balls 5:00
2 x 5 Wall Squats
3 x 8 Goblet Squats
10x OH Reach, Chest Openers

Then:
DL 10x @ 135# + 50m Waiters Carry 30#KB OH/55#KB FC + 50x Windshield Wipers
x 8 rounds, no prescribed rest just try and get through it as quickly as possible without compromising form of course

Cool Down:
50x Squat + 5:00 Easy Row on C2
Foam Roller, Stretch

 

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In the Gym March 17th

Strength

Warm up 10:00, Yoga, jog, jump rope
Wall Squats 5 x 5
Goblet Squats 2 x 8
3 x 10 Shoulder Openers
3 x 5 Cuban Press 3 – 5 #
Then:
Work up to 1RM OHS
10@
6@
4@
3@
2@
1@
Then:
5 x 5 @ 60 – 70% of 1RM
Then:
20X KB/DB Front Rack or Suitcase Step Ups on 18″ box + 60m Waiters Carry light KB overhead Heavy in Down arm, switch arms at 30m
Six Rounds for time: ?
Then:
20 strict dead hang pull ups try unassisted even if one at a time
While resting between pull ups do sets of 10x sit and reach, no more than 100 total.
Later on Rec End < 60min
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In the Gym March 3rd

Power Endurance

Warm up
3 x 5 Wall squats
2 x 10 Squats
2 x 20 KB Swings @ 35-50#
2 x 20 KB PP 20 – 35#
then
100m Farmer’s Carry, 2KB @ 50# +
20x TGU (10 per side) +
200m Waiters carry (adjust the weight for OH as necessary) switch the hand that is up at 100m +
hold a hand stand against a wall for 2:00 +
100m Farmers Carry +
30 Renegade Man Makers 2 @ 20#

Later – Recovery Endurance 30min

 

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In the Gym January 9th

Strength Endurance

10:00 warm up row/ski
2 x 8 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squats
2 x 10 KB swings
2 x 10 Push Ups
then -
15m weighted walking lunge + 15m bear crawl (same weight)
x 6 rounds
then -
15m OH walking lunge (25-45# plate overhead) + 10x split jumps per leg
x 6 rounds
then -
3x TGU (each side)
30m waiter’s carry
60m farmers carry
x 3-5 rounds
then -
Cool Down

Athletes: Kirk, Kent, Chad, Danny