In the Gym June 7th

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 30m Tactical Lunge
Then:
Warm up to Single Leg “Off the Box” Squat – can hold weight chest if appropriate
Then:
4x per side OTB Squat
4x Strict Dead Hang Pull Ups (can be weighted)
Rest 60-90sec
5 rounds
Then:
5x Push Press
8x KB Swing
30sec each side: Side Plank Hip Lowers/Lifts
5 rounds, rest as needed
Cool Down

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In the Gym July 28th

Power Endurance

Warm up 10 min jog
Wall Squats 3 x 5
Goblet Squats 2 x 5
KB Swing 2 x 20
Single Leg OTB 3 x 5 per leg @ 18” box 

Then
7min 30/30 Burpees 2:00 rest
7min 30/30 Weighted Step Ups @ 18” box (hold KB in FR during rest)
2:00 rest
7min 30/30 F Squat @50% BW (don’t put bar down)
2:00 rest
7min 30/30 Mtn Climbers (hold plank during “rest”)

Then:
Air Dyne Ladder 
50 cal, 40, 30, 20, 10 
3:00 rest between efforts

Cool Down 
10- 15 min C2 Row or AD

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In the Gym July 13th

Power Endurance

10:00 Row/ski erg/airdyne
5 x 5 Wall Squat
2 x 10 Squat
2 x 5 Goblet Squat
3 x 5 Push Press 2 @ 15-25lb DB
5 x 5 Single Leg Off-the-Box Squat (OTB)
5 x 5 Front Squat (increase weight each set)Then:
5x Front Squat + 10x FR Step Ups (5 per leg @ 18”) 2KB@20#
x7 rounds, rest as neededThen:
50x Ball Slam @ 15/20# + 50x Wall Ball @ 10/14# + 50x KB Swing @ 35/45#
(Steady pace, rest as needed to maintain proper form)Then:
5x Pull ups + 5x push ups every 60 secs for 10 minutes

Cool down

Athletes: Macky, James, Curtis

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In the Gym June 16th

Power

10:00 run/bike
3 x 5 Wall Squat
2 x 10 Goblet Squat
3 x 5 Single Leg OTB
3 x 5 Squat Jump
3 x 5 Tuck Jump

Then:
Work up to 1RM Clean (120#)
Then do 6 x 3 at 95#

Then:
10 Box Jumps @24” x 3
6 – 1 Pull Ladder (on rings) x 2

Then:
Heavy TGU 2 per side @ 40, 45, 50#

Cool down 10:00 ski erg 

Athletes: Ian, Ants, Kirk, Greg, Seth

 

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In the Gym June 3rd

Power Endurance

10:00 Warm Up AD/C2
3 x 5 Wall Squats
2 x 8 Shoulder Openers
2 x 10 Goblet Squats
3 x 5 Single Leg OTB Squats

Then:
1:00 Step Ups with KB in FR + 20 cal AD + 20m Bear Crawl + 8x Pull Ups
5 rounds

Then:
GUSU’s with 25# bar + KTE
30 – 20 – 10 reps each

Cool down

Athletes: Betsy, Ryan, Ben

 

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