Workouts

 
October 2017
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In the Gym September 14th

Strength + Supplemental

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 8 Goblet Squats
Then:
3x per side Swing Snatch + Reverse TGU + Windmill
x 3 Rounds
Then:
Back Squat
Work up to a heavyish back squat 3 RM
Then:
6 x 3 Back Squat rest between sets
Then:
5x Bent Over Row
8x KB Swing
60 sec interval
x 5
Cool Down


In the Gym August 10th

Strength

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
30m Single Arm OH walking lunge (each arm)
Then:
(KB Swing Snatch + Reverse TGU + Windmill) equals one rep.
4x per side
Then:
Work up to heavy Front Squat, then,
6 x 3 Front squat, rest 60-120 sec between sets
Then:
15m Plank sled pull + Over head plate or barbell hold 60 secs + 8x Chest press
x 4 Rounds, rest as needed
Then:
Cool Down

Athletes: Karla, Lara, Chris

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In the Gym July 20th

Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 8 goblet squats
Then:
3x per side
Swing Snatch + Reverse TGU + Windmill
Then:
Work up to a heavyish Back Squat 5 RM
Warm up to Box Jumps
Then:
5x Back Squat + 8x Box Jump
x 5
Then:
5x Bent Over Row
8x KB Swing
10x Split Jump
x 5
Cool Down

Athletes: Kent, Greg

20july2017


In the Gym June 21st

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
Then:
One KB Swing Snatch + One Reverse TGU + One Windmill equals one rep
5x each side
Then:
10x Head Cutter
10x Ball Slam
20x Split Jump (10 per leg)
x 5
Then:
5x 250m Ski/Row go hard! (or 60 sec Airdyne)
1:1 work rest
If time:
60sec Ring Support + 10x KTE
x 3
Cool Down

Athletes: Ian, Seth, Ants

21june2017


In the Gym June 28th

Strength/Power

Warm Up 10:00 ski erg
3×5 Wall Squats
3×10 Shoulder Openers

Then:
KB Complex, twice through @ 20, 26#KB
10x One Handed KB Swings (5/side)
10x Around the World (5/direction)
10x Figure 8’s (5/direction)
10x Goblet Squats
10x Push Squats
10x Deck Squats
10x OH Squats
10x Halos (5/direction)
10x Windmills (5/side)
10x TGU (5/side)

Then:
Work up to 1RM on Clean High Pull

Then:
3x Clean High pull @ 85% 1RM (115#) + 250m Row (all efforts between 52-57secs)
x8 rounds, 2:00 to complete each round

5:00 “intermission”

Then:
10x KB Swings @ 62# + 30 secs AD (13+cal efforts)
2:00 per round
6 rounds

Then:
10 – 1 Ring Push Up Ladder

Cool Down

Athletes:
Ben, Michael, Ryan

 

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In the Gym December 23rd

Strength

10:00 Warm Up
3 x 5 Wall Squats
3 x 5 Cuban Press
2 x 10 Shoulder Openers

then
work up to heavy SLSLDL
5, 3, 1, 1, 1…go until you max out

then
KB Complex @ 30#
5 x Snatch
5 x Reverse TGU
5 x Windmill
do 5 rounds, rest 1:00 between rounds

then
recovery ride 90min