Workout Strength Warm up 10:00 5 x 5 Wall Squats 5 x 5 2 x 8 Goblet Squats deep squat to ball or low object 30m OH Walking Lunge 10#/14# DB Then Work up to Heavy BSSU on 16″/18” Box 5 @ 3@ 1@ 1@ Then 5 x 3 at 70 – 80% Then: 5 […]
Workout: Power Endurance Warm up 10:00 C2 or Ski Erg 2 x 8 Shoulder Openers 2 x 5 Cuban Press 2 x 5 Wall Squat 30m OH Walking Lunge 2:00 30/30 on machine of choice for WO Then: 30sec Row/Ski (Hard) + 2:00 “rest” During “rest period” complete 30x Step up with 2KB @ 10 […]
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. Let us be your running coach to work with you to take […]
Power Endurance Warm up 10:00 row/AD/jump rope combo 3×5 wall squats 3×5 cuban press 30m OH walking lunges 2×15 ball slams Then 30m One arm OH Lunge + one round 30/30 PP with DBs + 5 pull ups + 60 secs FLR x 5 rounds Then 8x Pull up + 8x Dip + 8x Sit up+8x […]
Power Warm up 10:00 AD/C2/Jog/Ride Wall squats 3 x 5 Clapping push ups 3 x 10 Squat, Tuck and Knee Jumps all 3 x 5 Then Goblet Dead Squat with vertical jump 5 x 5 Heavier KB each round 10x Flying Burpees between rounds Then 30x Box Jumps 24” box Rest 2:00 Then 20x Double […]
Power Endurance 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Then: 30 Step up 2 @ 20/25#KB in front rack + 250m Row (all out) rest 2:00 3 rounds Then: 8 x Sled Push/Sled Drag + (2 45# plates)+ 40x Whip smash rest 2:00 3 […]
Skiing Ajax Mountain …the point of training for me is training for sport outside the gym, this being just one of the reasons I train myself and others. Athletes Skiing: Carolyn and Robbie
Strength Warm up:10min C2 or Airdyne 2 x 10 shoulder openers 2 x 8 XSym Y’s/Flys/90/90 3 x 5 wall squats 2 x 8 goblet squats Then: 10x Ass to Ball Back Squat with 45# bar Then: Work up to 3Rep Max Back Squat then 5 x 3 BS 75#/95# In between sets: 5x pull […]
Power Endurance 6-way Javorek DB Complex: Hi-pull (from floor) + Bent-over Row + Hang Clean (basically a cheat curl) + FSPP + OHS & SOTS Press combo + Push-up with One-arm Row Six reps of each, non-stop Three sets, increasing weight @ 2×20#, 2×25#, 2×30# Then: Warm up to: 3x DL @ + 5x Box […]
Power Endurance warm up 10:00 C2 2 x 10 shoulder Openers 3 x 5 cuban press 4 x 8 push ups 5 x 5 wall squats Then: 1 – 6 pull up ladder x 3 Rest: 1 – 6 dip ladder x 3 Then: 10x DB PP 20/30# 10x Med Ball Throw @ 14# 250m […]