Workouts

In the Gym August 30th

Strength

10:00 C2/AD/Run
3 x 5 Wall Squats
3 x 10 Box Squats
Squat depth/hip opening work
5 x 5 Single Leg OTB @18″ box 
4 x 20m Weighted Lunge (10m forward, 10m backward)

Then:
Warm up to heavy Back Squat Step Up @ 18-20″ Box
6 x 3 per leg @ 65-85#? (3RM)
Rest 2:00 between sets

Then:
1:00 push ups on rings (how many?)
rest 2:00
1:00 pull ups on rings (how many?)
rest 2:00
x 3 rounds

Then:
SLSLDL Strength Ladder
8 @
7 @
6 @
5 @
4 @
3 @
2 @
1 @ ….
In between each rung of the ladder do 10 ring dips + 30 sec static hold at the end of the dips

Then:
Cool Down

Athletes: Macky, James, Julia

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In the Gym August 25th

Power Endurance

10:00 Warm up row/bike/ski erg
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Narrow wall squat
2 x 5 Squat jumps

Then:
10x Accelerating Back Squat (bar + 30# of chains) + 60 secs mtn climbers + 30 secs rest
x 4

Then:
10x BS Good Mornings @ 45# + 10x Anchored Leg Raises/GHD
x 4

Then: 
Cool Down

Athletes: Ants, Johann, Tyler, Kirk

 

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In the Gym August 23rd

Power
Warm up 10:00 bike/run
Wall squats 3 x 5
Goblet squats 3 x 8
Squat jump 3 x 5
Tuck jump 3 x 5
Then:
Work up to heavy Clean & Jerk (~5RM)
Then, 5 x 5 C & J, rest 2:00 between sets
Then:
10-1 Pull Up Ladder
Between each “rung”, do 30m Rock Carry Hold @16-20#
+ 10x (each direction) Bulgarian Bag Swings

Then:
Max time static Rock Carry Hold

Cool Down,
Later Recovery Endurance (bike ride, run, swim)

 

Athletes:  Jim, Ryan, Seth, Greg

 

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In the Gym August 21st

Strength/Strength Endurance

Warm up 10:00 C2/airdyne/ski erg
3 x 5 Wall Squats
3 x 5 SOTS
2 x 10 OH Walking Lunge
2 x 5 Tuck Jumps

Then:
Work up to 85% 1RM OHS
Then, 6 x 3 OHS @ ?
2:00 rest between sets

Then:
Ring Dip/Box Jump Ladder @ 28” box
10 – 1/1-10

Then:
Practice KB Snatch 

Cool Down

Athletes: Seth, Ian, Lindsay, Michael

 

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In the Gym August 18th

Power Endurance

10:00 Bike ride/run/row
3 x 5 Wall squats 
3 x 8 Goblet squats 
3 x 5 A-T-Bench 
3 x 5 Push ups 

Then:
10 – 1 Ladder (10/10, 9/9, 8/8…)
Push plank row 2DB @ 25# +
Deadlift @ 135#

Then:
Med Ball Sit Toss 5 x 10 @ 18# (w/partner)

Then:
Cool Down

Athletes: Jess, Betsy, Ian

 

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In the Gym August 16th

Power Endurance

Warm up 10:00 C2, AD or jog in neighborhood
3 x 5 Wall squats 
3 x 6 Goblet squats 
2 x 30m Walking lunges 
2 x 30m OH walking lunges 

Then:
90 sec row + 90 sec FR step ups 2KB @ 45# & 18” box
3 rounds, no rest between rounds

3:00 restThen:
1:00 mountain climbers + 1:00 push press

4 rounds, no rest between rounds

3:00 rest
Then:
2:00 TGU (alternating sides) + 1:00 ring pull ups
3 rounds, no rest between rounds
Then:
Cool Down
Athletes: Lara, Christie, Susan, Karla
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In the Gym August 15th

Power Endurance
Warm up on C2 and AD for 10 min, do a few intervals and up the intensity
Then:
2000m for time OR 300FY on air dyne
Then:
5x Wall Squats
8x each Y’s, T’s, 90/90’s on cross-over symmetry bands
8x Goblet Squats
Then:
2:00 KB Swing
2:00 TGU (alternate sides)
2:00 KB Clean+FS+PP (triplets)
2:00 rest
x3 Rounds
Then:
Max reps push ups
Cool Down
Athletes: Lindsay
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In the Gym August 11th

Strength10:00 easy jog/bike
3 x 5 Wall squat
3 x 10 Squat
2 x 10 each OH reach, Chest openers
3 x 5 Goblet Squat

Then:
Deadlift Strength Ladder
10 reps @ 95#
9 reps @ 115#
8 reps @ 135#
7 reps @ 155#
6 reps @ 175#
5 reps @ 195#
4 reps @ 205#
3 reps @ 210#
2 reps @ 215#
1 rep @ 220# x 3
Between each rung of ladder, complete:
Bench Press Ladder
10 @ 55#
9 @ 65#
8 @ 75#
7 @ 85#
6 @ 90#
4 @ 95#
3 @ 100#
2 @ 105#
1 @ 110# x 3

Then:
Heavy weighted pull up on rings
1 @ 20#, 26#, 30# x 2
Then:
Max set pull ups (no weight)
Cool Down
Athletes: Ben, Michael, Lee
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In the Gym August 8th

Strength

10:00 row/ski erg/airdyne
2 x 5 wall squat
2 x 10 squat
5 x 5 split squat w/KB in FR position

Then:
3 x 5 Single Leg OTB squat @24” box

Then:
Dead Stop Back Squat
3x @ 95#
3x @ 115#
2x @ 135#
3 x 1 @ 145#

Cool Down:
5:00 air dyne
10x RDL
10x Cossack Squat
Foam roller

 

Athletes: Carrie, Lindsay, Lara

 

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In the Gym August 4th

Strength/Power

Warm up 10min Airdyne
3 x 5 Wall Squat
3 x 8 Shoulder Openers
3 x 5 Cuban Press
Throw Med Balls 5:00

Then:
2 x 20 Split Jump
3 x 5 Jump Squat
3 x 5 Tuck Jump

Then:
5 x 5 Accelerating Back Squat @ 95# (bar + chains)
2 x 10 Sequence Jump Bosu (on/off Bosu, forward, backward, side to side)
4 x 6 Depth Jump (2x vertical rebound, 2x horizontal rebound: off 36” onto 24”, off 36” over paralette)

Then:
3 x 3 Pull Up (strict dead hang, add weight if possible)

Then:
5 x 5 Feet to Hands on Rings/Bar 

Cool down

 

Athletes: Kirk, Greg, Seth

 

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