Workouts

 
November 2018
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In the Gym August 6th

Power Endurance, Strength
10 min warm up
2 x 10 shoulder openers
2 x 5 cuban press
Mobility work
3 x 5 wall squats
3 x 6 goblet squats
2 x 10 push ups
2 x 15m walking lunge
2 x 15m OH walking lunge
Then:
20 Cal Airdyne +
10x Kb Chest Press+
5x Pull Up
60sec rest
5 rounds
Then:
10 – 1 Bench Press + Pull Up Ladder (On the Rings If Appropriate)


In the Gym July 31st

POWER

10:00 Warm up ski erg/airdyne/row

2 × 8 Shoulder openers

2 x 5 Cuban press

Work on mobility

3 x 5 Wall squat

2 x 10 Good Mornings

30m OH Walking Lunge (forward/backward each arm)

2 x 30/30sec hard/easy @machine of choice to open up lungs

Then:

10 x KB Swings

5 x per leg Split Jumps (with weight if appropriate)

5 rounds limited rest

Then:

5 x Pull Ups

10 x Anchored Leg Lowers

5 Rounds, rest as needed

If time:

40 -30-20-10 calories @ machine of choice

1:1 Work: Rest

Cool Down


In the Gym January 2nd

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 maxercist row
Then
10x Heavy Weighted Walking lunge (5 steps per leg)
10x KB Swing
5 rounds
Then:
1 – 10 Pull Up ladder with 20x mtn climber (total leg movements) between rungs of ladder.
Then:
Cool Down


In the Gym December 30th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 maxercist row
Then
10x Heavy Weighted Walking lunge (5 steps per leg)
10x KB Swing
5 rounds
Then:
1 – 10 Pull Up Ladder
Complete 20x mtn climber (total leg movements) between rungs of ladder
Then:
Cool Down


In the Gym October 28th

October 28th
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 3 slsldl with KB for warm up
Then:
10x weighted walking lunge 5 per leg, heavy – weight in farmers carry, DBs or Kbs
10x Body Row can be both arms or 5x per arm single arm – rings or bar in squat rack, hip height. Black rings (FST) can be set up on rack for additional station for body row.
x 6 rounds
Then:
10x Push Up/Ring Push up or Archer – athletes choice
60sec OH Hold (plate or BB)
x 5 rounds
If time 4 x 250m sprint machine if choice, or 25 cal air dyne 1:1 work rest
Cool Down


In the Gym May 5th

Strength Endurance

10:00 Warm up ski/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 wall squats
30m Tactical lunge x 2 – watch posture!!
Then:
10x Weighted Walking Lunge, hold DBs/KBs at sides; good posture and strict form!
20x Bulgarian Bag Swing or Halo, 10 each direction
x 5 Rounds
Then:
5x Strict Press
10x Anchored Leg Lower
x 5 Rounds
Then:
8x 30/30 sec hard/slightly less hard…at machine of choice. “The Hateful Eight”!
Then:
Cool Down, Foam Roll, Work on Mobility

05may2017


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 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 September 11th

Power Endurance
Warm up:
5:00 AD/jump rope
3×5 wall squats
2×10 shoulder openers
3×6 OHS+SOTS press w/PVC
3×15 ball slams
3×5 push ups
Then-
10x pull ups +
5x burpees +
2:00 step ups 2@20#KB in FR +
90 sec FLR
5 rounds no rest
Then-
5x lunge + 5x DB PP 2@15#/20# + 1:00 rest
30m
3 rounds
LungeDB
Athlete Training: Rob, Carolyn, Sheldon