Workouts

 
November 2018
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In the Gym October 18th

Power Endurance

10:00 Ski/Row/Airdyne
2 x 10 Shoulder Opener
2 x 5 Wall Squat
2 x 10 Push-Up
2 x 10 Good Morning @ 45# BB or KB
6 x 3 Strict Pull-Up
Then:
Work Up to Heavy Floor Press (KB, DB, or BB)
Then:
3x Floor Press +
10x Bent Over Row +
Rest 60 secs
5 Rounds
Then:
30m Sled Push +
10x Box Jump @ 20-30” +
60 second Sprint
Rest 2 minutes
4 Rounds
If time:
3x (1-6) Pull-Up Ladder

Athletes: Ian, Kirk

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In the Gym May 24th

Power

10:00 Warm Up AD/C2
3 x 5 Wall Squats
2 x 8 Shoulder Openers
3 x 5 Squat Jumps
3 x 5 Tuck Jumps
4 x 10 OH Walking Lunges
2 x 15 Ball Slams
Then:
20x Split Jumps (10/leg) + 25m sprint + walk back 25m
5 rounds
Then, 3:00 rest
Then:
10/1 – 1/10 Box Jump / Burpee Ladder

 

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In the Gym May 4th

Power
Warm up 10:00min
3 x 5 wall squats
2 x 8 goblet squats
3 x 5 Squat Jumps
3 x 5 Tuck Jumps
Then
Warm up to Heavy Snatch High Pull
Then:
3x Snatch high pull at 80% 1RM + 5x Box Jump 24-30”
5 rounds
Rest 2:00
Then
10x Band Sprint Forward (10sec sprint/10sec rest)
Rest 2:00
Repeat with Band Sprint Backward
Rest 3:00
Then:
20x split jumps + 10sec sprint, 60sec recovery x 5
Cool Down
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In the Gym April 27th

Strength

Warm up 10:00 yoga/jog/jump rope
Wall Squats 5 x 5 work on form
Goblet Squats 2 x 8 deep squat to ball or low object 25 # DB then 35#KB
Shoulder Openers 2 x 10
OHS + SOTS with PVC 3 x 5
Then:
Work Up to 1 RM on FS
In the usual manner e.g.-
8 @ 45#
5 @ 55
3 @ 75
2 @ ?
1 @ ? till Max reached.
Then 5 x 1 @ 1RM or just slightly lighter.
Rest 2 – 3 min between single rep efforts.
Then:
5 Heavy TGU + 5x 18-24″ Box Jumps,

rest as necessary during to complete with good form
5 rounds, rest 2:00 between each round
Then:
DB or KB Push Press Ladder 1 – 10, 2@10-15# Keep DB/KB at shoulders, do with a partner if possible, if not estimate how long it took you to do each rung of the ladder and hold DB/KB at shoulders that long till the next set of reps.
Later recovery endurance
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In the Gym March 28th

Strength Endurance

Warm Up:
5:00 AD
3×5 Wall Squats
2×10 Shoulder Openers
2×10 Pull-ups
2×10 Box Jumps
2×10 Push-ups

Then:
Pull-up +
Deadlift @ BW (if reasonable) +
Box Jump @ 18 – 30″
10-9-8-7-6-5-4-3-2-1 reps of each

Then:
Push Up +
Push Press @ 2 x 20 – 40# DB/KB
10-9-8-7-6-5-4-3-2-1 reps of each

If time finish with 2000m for time

 

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In the Gym March 25th

Power Endurance

Warm up 10:00 yoga, jog, jump rope
Wall Squats 5 x 5
Goblet Squats 2 x 8
Then:
6:00min running/biking/ski erg/row effort 30 sec HARD/30 sec easy recovery pace.
Rest 3- 4:00 (you should need this…)
x3 Rounds
Then:
6:00min speed step up 12” object 30 sec HARD/30 sec walk around to recover.
Rest 3 – 4:00 (you should need this…)
x2 Rounds
Then:
6:00min Burpees go FAST work on hip snap speed/30 sec easy walking around
Rest 4:00 (you should need this…)
x2 Rounds

Later Rec End < 60min

 

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In the Gym March 19th

Strength + Supplemental

Warm up 10:00 cardio
Wall Squats 5 x 5
Goblet Squats 2 x 8
4 x 10m OH Walking Lunge 10# DB

Then:
Work Up to Heavy Single Leg DL
5 per leg @
3@
2@
1@ – you know the drill
Then 5 x 1 @ 90%

Then:
5 x 5 Heavy Lunge per leg (In place farmer carry DB/KB’s, or pinch two heavy plates)
Rest 2:00
During rest, do 5 – 10 Hanging L-seats or KTE

Then:
4 – 6x 30m Back Squat Carry (Barbell on back, 45 – 65#) walk over objects, plates, med ball, kbs, make an obstacle course…2:00 rest between rounds during that time do 1:00 FLR on rings with 1 push up every 10sec for the minute.

 

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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 7th

Power Endurance

Warm up carrying stuff for 10 min
Then:
100m farmers carry with KB 2 @ 35-50# +
100m holding 45# plate over head +
Wall Squat 5 x 5
Then:
6x Front Squat @ 80% 1RM + 25m heavy rope pull @ 125#
4 rounds (rest as necessary)
Rest 3:00
Then:
6x OHS @ 50% 1RM + 20 cal Airdyne
4 rounds (rest as necessary)
Rest 4:00
Then:
5 x 1min all out sprint 2-3min rest/ active recovery between

Cool down 20 min easy

 

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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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