Power

Climb to warm up
then –
Wall squats 3 x 5
Squat jumps 3 x 5
Tuck jumps 3 x 5
Knee jumps 3 x 5 pvc
then –
Knee jumps
3 x 3 @ #15- 45?
progress in weight…
3 x 2
2 x 2
see what you can do have fun…

then –
Warm up to 70% 1RM Power Clean
8 x 3 Clean @ 70%

then –
4 x 1:00 box jumps 18/24″ what can you sustain

then:
4×1:00 AD intervals rest for 1:00 between each

Athlete: Carolyn, Sheldon, Justin

Power Endurance

Warm up 10min jog
Wall squats 3 x5
Squats (body weight) 2 x 10
OH walking lunges 2 x 10
Single leg squat 3 x 5

Then – “300”
25x pull ups + 50x split jumps/OH lunges + 50x push ups + 50x Box Jumps + 50x windshield wiper + 50xDB Push Press + 25 pull ups

Then –
300FY (:
that’s 10:00 all out on air dyne for total calories…

Athlete: Sarah, Jayme

Power Endurance

Warm up 10min cardio
Then –
6 way BB Complex
6x Deadlift
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat
6x Push Up
3 rounds 45, 55, 65#

Then –
6x KB Jerk 2 @ 30/35# + 30 Box Jumps 24” + 2 min rest
x 4 rounds

5:00 intermission

Then –
15 KB Swings @ 50# + 90sec Airdyne + 2:00 rest
x 4 rounds

Then –
10-1 pull up ladder

Athlete: Kirk, Jason, Seth, Greg

Strength + Supplemental

Then –

3×5 wall squats
3×8 goblet squats
2×5 (per side) back squat step ups
3×5 OHS + SOTS @pvc

Then –
Work up to heavy OHS…
3×5 @35#
3×4 @45#
3×3 @50/55#
2×2 @??
6×1 @??

Then –
TGU work up to 1RM, then 6×1 per side

Finish with AD ladder…
50 – 40 – 30 – 20 – 10 calories, rest as long as previous effort
x 2 rounds, rest 5:00 between rounds

Athletes: Sheldon, Betsy

Strength

10 min warm up something
3 x 5 wall squat
2 x 10 goblet squat
2 x 10 shoulder openers
2:00 30/30 push press with 2 @ 15# DB
2:00 30/30 squats
4 x 20m OH Walking lunge 2DB@20#

Then:
Back Squat Step Up, work up in weight per usual
Then:
5 x 3 BSSU at 80-90% of previous max
Between rounds do static holds for 60 – 120 secs each…
OH with two KB’s heavy
Ring Holds Dip position
FLR

Then, short circuit:
1:00 KB Swing + 1:00 Box Jump 30” box +1:00 BBPP + Rest 90 secs
x 9 rounds

Later:
45- 60min Recovery Endurance

Athlete: Lindsay, Cory, Seth, Jess

Power Endurance

Warm up 10 min something
Wall squats 3×5
Goblet squats 3×8
Shoulder openers 2×10
Push press 3×15
Then
Burpee + broad jumps 100m
Then
25m Farmers Carry + 15 KB swings 400m total
Then
(P1) 500m row + (P2) 2:00 of 30/30 squats + 2:00 rest
4 rounds

Athletes: Bryce, Sheldon, Lindsay, Lara

Power Endurance