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In Person Reserved Classes

In Person Size Restricted Classes:  Class size is limited to eight athletes. Our current schedule is as follows, spaces must be reserved in advance and many classes fill quickly. Class fees are $25. If you no show or short notice cancel other than if you are experiencing signs and symptoms of illness (or were exposed […]



In the Gym November 27th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 8 DB PP
3 x 3 per side single leg ass to bench squats
Then:
10x Heavy Weighted Walking Lunge (total steps so 5 per leg) – hold weight at sides or chest athlete’s choice
10x Plate Halos each direction (can swap for Bulgarian Bag Swings if appropriate)
Rest 60sec
x 5 rounds
Then:
10x Ball Slams – really focus on getting power from glutes, maintaining proper posture
5x Burpees
30sec Bottom of squat hold
x 5 rounds, rest as needed to maintain form
Then: Cool Down


In The Gym May 30th

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 – (15m forward and backward with each arm)
Then:
Warm up to Heavy Dead Lift
Then:
6 x 3 Dead Lift
Rest 1-2 minutes between sets
During rest, complete 5x Chest Press KBs/DBs on Bench or Bosu
Then:
10x Ball Slams
60 sec OH Plate Hold
5 Rounds, minimal rest
If time:
4 x 250m effort or 60 sec air dyne, 1:1 work/rest
Cool Down


In the Gym, May 29th

10:00 Warm Up

2×5 Wall Squat

2×10 Squat

2×5 Goblet Squat

2x20m Lunge

Then:

30sec Box Jump @ 18 – 24″ +

60sec Step-up +

30sec Rest

Seven Rounds

Then:

10x Clean & Jerk 45 – 85#+

250m Row/Erg  +

90 sec rest

Four rounds

Then:

5x BO Row + 5xPull Ups

x5

 clean&jerk


In the Gym April 23rd

Workout:

Strength Endurance

10:00 min Warm Up

3 x 5 Wall Squats

2 x 8 Shoulder Openers

2 x 5 Cuban Press

30M OH Walking Lunge

Then:

Goblet Squat Ladder

10x each @  35, 40, 45, 50, 55#

Then:

Dead Lift

10x @

5x @

3×3 @

Then:

Back Squat

10×10 @ ______ chain

 With 10 x’s Proper Push-up between each set

Then: if time

10 Barbell Bent Over Row + 10 Pull UPs

X’s 5 Rounds

BO_row


In the Gym April 22nd

Workout:

Strength

10 Min. Warm Up

2 x 8 Shoulder Openers

3 x 5 wall squats

2 x 5 Cuban Press

4 x 10 Push ups

3 x 15 Goblet Squats

Then:

Work up to 5RM Bench Press

Then:

5 x 5 @  ________

10x Over head Squats between Rounds @ 65-85#

Then:

2:00 FLR + 50 Atomic Sit ups

X’s 2 Rounds

 ring_push_up


In the Gym April 20th

Workout:

Power Endurance

10 min Warm Up

2 x 8 Shoulder Openers

3 x 5 Wall Squat

2 x 5 Cuban Presses

2 x 10 Squat

2 x 5 Goblet Squat

30m Lunge

Then:

30sec Box Jump @ 24″ +

60sec Step-up +

30sec Rest

X’s 7 Rounds

Then:

10x Clean & Jerk 65 – 85#+

250m Row @ 1:30-1:40/500m pace +

2:00 minute Rest

X’s 4 rounds

Then:

25x Lunge +

60sec Wall Sit

X’s 3 Rounds

 wall_sits


Revive Your Running Workshop!

Revive Your Running Workshop April 10 @ 5:30 pm – April 11 @ 3:30 pm Overcome Injury | Prevent Injury | Run Healthy This two-day workshop offers an integrated solution that identifies the weakest points in your kinetic chain to re-balance the body and prevent injuries. Lessen the impact of running by making gravity do more of the work for […]


In the Gym January 31st

Strength + Supplemental

Warm Up 10:00 C2/AD
3 x 5 wall squats
3 x 8 Cuban Press
4 x 10 Push ups
3 x 15 Goblet Squats

Then
Work up to 5RM BP, then
5 x 5 BP @ #??
+ 10x DL between rounds

Then
KTE + push ups
50 – 40 – 30 – 20 – 10 reps of each

KTE

 

 

Athletes: Bryce, Carolyn