Workouts

 
September 2021
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In the Gym October 14th

Strength + PE Supplemental

10:00 warm up on C2 rower or Airdyne
Shoulder openers 2 x 10
Cuban press 2 x 5
Wall squats 3 x 5
Goblet squats 2 x 10
OH walking lunge 30m per arm

Then –
Work up to Heavy TGU
Then –
6 x 2 TGU per side
Rest 2:00 between sets,
During rest complete 6x pull ups

Then –
“ABS” (I love it when people ask if they can work abs)
60 secs sit ups + 30 sec feet to hands + 30 sec v-ups + 60 sec FLR on rings + 30 sec v-seat hold + 30 sec KTE + 60 sec mtn climbers
Complete a round, rest 2:00, 3 rounds total

Later in the day: Recovery Endurance 30 min walk/job/bike ride

Athletes: James, Enzo, Seth, Greg

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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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In the Gym July 21st

Strength 

Warm up: 10min C2 or Airdyne
Wall Squats 3 x 5
Goblet Squats 2 x 10
Shoulder Openers 2 x 10
SOTS 3 x 5Then: Workup to Heavy TGU (with Barbell or KB)
3 × 5 @ 50% (per side)
3 x 4 @ 60%
3 x 3 @ 70%
2 x 2@ 80%
6 x 1 @ 90%
Rest 2 – 3 min between sets above 80%

Then:
“ABS” (I love it when people ask if they can work abs)
60 secs Sit ups + 30 sec feet-to-hands (hanging on pull up bar or rings, minimize swing) + 30 sec V-ups + 60 FLR on rings + 30 sec V-seat hold + 30 sec knees-to-elbows + 60 sec mtn climbers
Complete 1 round, rest 2:00, 3 rounds total

Later in the Day: Recovery Work 30 min walk

 

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In the Gym May 17th

Strength

WO #1

3 x 5 WS
3 x 10 Squat
10:00 Clean + Front Squat + Hang Clean @ 65#
1 rep every 30 secs for 10min
Then: Work up to Heavyish Deadlift
5x 5 Deadlift @

2x (30sec Work/30sec “Rest”) Push Press + 2x (30sec Work/30sec “Rest”) Squat Two sets, Rest 2 minutes

5k recovery run later

WO #2

40min Recovery Run morning

Warm up then
Heavy weighted pull up +35#, with 4 x 2sec holds 60sec rest x 5
followed by:
Crimp pull ups climbing wall 5
Feet to Hands Bar 5/5
Max set campus reps on campus board 5 x 2/arm 60sec rest between
Knees to Elbows 4 x 5

WO #3

Box Jumps 5 x 5 24″
and Single leg work SLSLDL 5 x 3 @ 95#
Snatch Hi-Pull up to 1 RM then 5 x 1 at 105#
10 – 1 HSPU ladder

 

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In the Gym February 4th

Power Endurance

Warm up 10min something
3×5 wall squats
3×5 cuban press
2×5 squat jumps
3 x 5 OHS + SOTS PVC
Then
250m sprint row + 20x double box jumps + 2:00 KB Swing 40# + 2:00 rest
x5 rounds
Then
5 RMM + 5 FTH + 3 FST Bear Crawl
x3 Rounds
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In the Gym November 20th

Strength

10:00 row/ski erg/airdyne
2 x 10 Shoulder openers
2 x 5 Cuban Press
10 Y’s, Flys, 90/90 on cross over symmetry bands
3 x 5 Wall squats Narrow stance
2 x 30m OH Walking Lunge

Then
5 x 3 (per leg) Back Squat Step Ups

Then
5 reps of each:
Body Row on Rings
Fly
Archers
Dips (rings or bar)
Feet to Hands (rings of bar)
x 5 rounds, rest as necessary