Work Capacity and recovery!!

This week the workouts included back to back work capacity sessions to help with faster recovery and mental toughness. It has been really rewarding to see all the athletes continue to progress and maintain base fitness. It is so important especially during the ski season to maintain functional movement to prevent injury and stay strong for winter activities!

Day 1

w.u. 10 min agility ladder

AMRAP 10 min

8x sandbag clean and run

30x jump rope

10x WTD sit-up

8x swing

5 rounds for time

6x hang clean

6x shuffle

10x hippity hops

6x burpees

3 rounds

10x sbag half moon

10x kneeling slasher

8x ea single leg squat

10x deadbug

Day 2

w.u. 5 min sbag get-ups

10 min

4x sandbag run

30x step-ups

30x high knees

20x bounds

2 rounds

1 min jump lunge

1 min kbell clean and press

1 min sled push

1 min pike

10 rounds

suicides

2 rounds

jane fonda

Strength and Work Capacity.

This week we focused a lot on strength mixed with some endurance work capacity sessions. The goal is to keep the athletes strong for their recreational sports. I focused on some single leg squats to target the weaker side and improve balance. We also did some 15 to 20 minute work capacity sessions that really pushed them metabolically. It is amazing how strong everyone is getting and how much harder they are able to work.

Day 1

warm-up: SBGU 7 min

6 rounds

4x clean and push-press

8x jump squat

40x flutter kicks

6 rounds

8x kbell front squat

10x bounds

straddle

15 minutes ARAP

10x jump lunges

10x swings

10x plank walk-ups

10x ea single leg squat

Jane Fonda 45 seconds

Day 2

warm-up

25 20 15

sprints, sit-ups and push-ups

6 rounds for time

30x step-ups

3x ea sbag clean

6x sbag squat jump

6x push-press

2 rounds

1 min burpee

1 min bosu lateral hop

1 min box jump

1 min sled drag

1 min rest

3 rounds

10x bird dog

10x plank-walkups

10x up with a twist

10x back extension

The week of no snow!

This week was really busy for classes, which made me happy and I was glad to see people are still trying to stay strong for ski season when hopefully it finally does come. It is hard when you train for 8 weeks and then just stop, it is so important to maintain strength, balance and stabilization through the season. This week we did a day of strength and day of tough work capacity that combined a lot of strength and endurance. It is great because everyone has a really strong base, so now we are able to train more specifically. I want to continue to increase everyones core strength and power!

Day 1

warm-up

3 x Barbell Complex

6 rounds

4x mr. spectacular

8x Sandbag squat jumps

3x shoulder dislocate

6 rounds

6x front squat

40x high knees

quad stretch

6 rounds

8x tricep ext

10x jingle jangles

8x sit-ups

3 rounds

10x bird dog

30/30 side plank

10x ea side crunch

Day 2

warm-up

25 20 15 10

bounds, swings, goblet squat

2 rounds

1 min step-ups

1 min bosu squat jumps

1 min sandbag burpee

1 min square drill

1 min touch jump touch

1 min sled

1 min rest

10 min as many rounds

4x atomic manmaker

5x ea single leg deadlift

10x squat jumps

10 rounds one every 30 sec

suicides

45 second Jane Fonda