Workouts

 
October 2021
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In The Gym March 14th

Power Endurance

Warm up 10:00 C2/AD
2 x 10 Shoulder Openers
4 x 8 Crossover Symmetry
5 x 5 Wall Squats
Then:
30sec Bulgarian Bag Squat + OH Press
30sec Broad Jump with same Bulgarian Bag
x 5 Rounds
Rest 3:00
Then:
15m Heavy Sled Push +
8x Accelerating Back Squats Bar + Chains
x 5 Rounds
Rest 3:00
5x Ring Dip + 5x Pull Over + 60 sec FLR
5 Rounds

Cool Down

Athletes: Zoe

Zoe


In the Gym December 28th

Power Endurance

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

Then
Work up to Heavy FS
Then
5 x 5 FS @ 5RM

Then
30sec Row @ >150m pace +
90sec Rest
During Rest player must complete 7x Burpee/Pull-up
Player must get more meters every round (i.e. 150m, 151m, 152m)
Workout stops when player fails in any portion

As soon as player fails:
10x deck squats + 10x db pp
x 10 Rounds

Then
Cool Down