Power Endurance
10:00 airdyne/row/ski erg
2 x 10 shoulder openers
3 x 5 wall squats
10 x OH reach, chest openers
2 x 5 cuban press
2 x 8 goblet squats
Then: Jonesworthy
Squat 80, 64, 48, 32, 24, 12
KB Swing 40, 32, 24, 16, 12, 6
Pull Up 20, 16, 12, 8, 6, 3
Then:
10 – 1 – 10 Ball Slam Ladder
Power Endurance
10:00 Warm Up AD/C2
3 x 5 Wall Squats
2 x 8 Shoulder Openers
2 x 5 Cuban Press
8 x Y’s, Pull Downs, 90/90s (cross over symmetry bands)
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
x 5 rounds, rest 1:00 between each round
Then:
30 – 20 – 10 reps each of…
GUSU’s with 25# bar + KTE
Power + Supplemental
10min Warm Up
Wall Squats 3 x 5
OH Reach 2 x 10
Chest Openers 2 x 10
OHS + SOTS Press 2 x 5
Squats 2 x 10
Squat, Tuck Jumps 2 x 5
Then:
Warm up to Clean Hi – Pull
Then:
15x Clean Hi-Pull @ 60% 1RM +
4:00 minute Row @ >1000m Pace +
1:00 minute Rest
x Two Rounds
Then:
15x Front Squat @ 50% 1RM +
4:00 minute AirDyne +
1:00 minute Rest
Two Rounds
Then:
300 Second OH hold with Slosh pipe
Then:
Carolyn’s Sadistic Squat ladder:
1 – 10 squats, hold at the bottom with one 26# KB held in both hands
Power
10:00 Airdyne/C2
3 x 5 wall squats
2 x 10 shoulder openers
2 x 5 cuban press
2 x 8 goblet squats
3 x 5 squat jumps
3 x 5 tuck jumps
Then:
20 rounds of…
24” box jump + broad jump + jump over 18” box + broad jump (each jump goes into the next)
Rest 4:00
Then:
10 rounds of…
10x Accelerating Back Squat (Bar + Chains) + 5x Burpees
Then:
10 x 10 Push ups + Plank Row
Power Endurance
10:00 C2/AD/Ski Erg
3 x 5 Wall squats
2 x 10 Goblet Squats
2 x 20 KB Swings @ 35-50#
2 x 20 KB PP 20 – 35#
Then
120m (4 laps of gym) Farmer’s Carry, 2KB @ 50#
+ 20x TGU (10 per side)
+ 240m Waiters carry (8 laps total, adjust the weight for OH as necessary) switch the hand that is up at 120m (or 4 laps)
+ hold a hand stand against a wall for 2:00
+ 120m Farmers Carry
+ 30 Renegade Man Makers 2 @ 20#
LateR: Recovery Endurance
Strength
Warm up 10:00
5 x 5 Wall Squats
2 x 8 Goblet Squats
3 x 10 Shoulder Openers
3 x 5 Cuban Press @ 3 – 5 #
Then:
Work up to 1RM Back Squat
10@
6@
4@
3@
2@
1@
Then:
5 x 5 @ 60 – 70% of 1RM
rest 2:00 between rounds
Then:
20X KB/DB Goblet or Front Rack Step Ups on 18″ box + 60m Waiters Carry (light KB overhead, Heavy at side) switch arms at 30m
x Six Rounds for time
Then:
20 strict dead hang pull ups try unassisted even if one at a time
While resting between pull ups do sets of 10x sit and reach, no more than 100 total.
Power Endurance
10:00 C2/bike/jog
3 x 5 Wall Squats
2 x 10 OH Reach, Chest Openers
3 x 5 Cuban Press
3 x 10 Goblet Squats
3 x 5 Squat Jumps
Then
15x Box Jumps @ 24-30” Box + 15x Ball Slams @ 20-30# + 15x RMM (renegade man maker) 2 @ 20-30# DB
5 Rounds
Rest 3:00min between rounds
Then:
Tail Pipe
250m row + hold 2xKB in FR while teammate is completing row
x 6 rounds
If time:
finish with 50x windshield wipers
Power
10:00 Warm Up
3×5 Wall Squats
10x OH reach, chest openers
Then: 6 way BB Complex
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Lunge in place (3 per leg; hold BB in back squat position)
Do all in a row without letting go of bar, x3 rounds, rest 2:00 between sets, increase weight each set (45/55/65? or higher)
Then
Clean + F Squat + Push Press
@ 45# One Triplet every 20 secs for 10min
Then
10-1 Burpee-Pull Up ladder (burpee straight into a pull up)
Strength + Supplemental
Warm up 10:00
3 x 5 Wall squats
3 x 8 Strict OH press
3 x 8 Shoulder openers
3 x 8 Goblet Squats @40#, 50#, 60# KB
3 x 5 Squat Jumps
3 x 5 Tuck Jumps
Work up to 2RM Front Squat
Then:
2x FS @ 80%1RM + 5x Box Jump @ 20-30″
x8 Rounds, rest as necessary, don’t compromise form.
Then:
10:00 Airdyne 20/10 (20 hard/10sec less hard) – total Cal?
rest 5:00
10:00 Ski Erg same idea…
rest 5:00
10:00 C2 same idea for total meters
rest 5:00
300sec FLR
cool down
Power Endurance
Warm up 10min
3×5 wall squats
3×8 goblet squats
2×8 push press
2×15 ball slams
3×5 squat jumps + tuck jumps
2×10 shoulder openers
then –
Short circuit…
20 ball slams + 1:00 mountain climbers + 250m row C2 + 90sec rest
x4 rounds
then –
5x Lunge + 5x BB Push Press for 400m, hold BB over head during the lunge portion
then –
2000m all out on C2 for time…