Workouts

 
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In the Gym December 13th

Strength

Warm up 10:00
2 x 8 Shoulder openers
2 x 5 Cuban press
10x Y’s and Rows Cross Sym
3 x 5 Wall squat
30m OH Walking Lunge
Then:
Work up to heavy TGU
Then:
2x TGU per side +
3x Strict Weighted Pull Up
x 6 Rounds, Rest 2min between rounds
Then: 
15m Lunge @ weight in Hands FC position + 30x Frog Hop
x 6 Rounds, Rest 1-2 min btw each

Cool Down

Athletes: Ian, Sari

2016dec13


In the Gym November 21st

Strength/Power + Supplemental

Warm Up 10:00 row/ski/bike
2 x 8 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squats
2 x 10 Good Mornings
2 x 10 Goblet Squats
Then:
Warm Up to Heavy Front Squat + Chains
Then:
6 x 3 Front Squat + Chains
Rest 1-2 minutes between sets; during rest do 10x Frog Hops
Then:
10 to 1 ladder of
Pull Up + Push Press
Cool Down

Athletes:
Erin, Betsy

2016nov21