Power Endurance
10:00 jog/bike/row
3 x 5 Wall Squat
2 x 10 Shoulder Openers
2 x 5 Cuban Press
3 x 10 Goblet Squat
Then:
3x (30sec Work/30sec “Rest”) Squat
“Rest” is in parallel position
Three Sets, Rest 60sec between each
Then:
Front Rack Squat/PP KB’s
10-1 ladder (increase weight each set…until you can’t)
Then:
10x Lunge 2 DB/KB FC @ 20 – 45# +
30sec AirDyne
Ten Rounds
Then:
30sec Ball Slam +
60 sec Jump Rope +
10 pull ups
Five Rounds
Then:
Cool Down
Power Endurance “choose your torture”
10:00 row/jog/bike
2 x 10 shoulder openers
3 x 5 wall squats
10x each: Y’s, pull downs, 90/90s with cross over symmetry bands
3 x 6 good mornings @ 35-55#
Then: choose your torture…
3 x 5/side SLSLDL, increase weight each set
3 x 5/side One-leg Weighted Off the Box Squat, increase weight each set
3 x 5/side Weighted Cossack Squat, increase weight each set
Or
3x 12 One-arm/One-leg OH Strict Press (3x in all four combinations LL, LR, RR, RL)
3x 5 One-arm Clean & Jerk @ 35# KB, increase weight each set
3x 5 Bent Press @ 35# KB, increase weight each set
Then:
“On the Minute” for 10min choose your torture
5x Deadlift @ 30%-40% 1RM (Start each DL from the Chair Position and maintain it, keep chest high) +
10x Split Jump (Explode. 5 each side)
Or
5x Headcutter @ Heavy-ish KB +
5x Flawless Burpee (Chest to floor, not hips. Jump high and clap)
Or
5x Floor Press @ 40%-50% 1RM +
10x OH Strict Press @ 2x “Light KB’s” (Use a Push Press before the failure rep, but lower slowly)
If Time:
2000m row/ski erg for time
Strength + Power Supplemental
Warm up:10min C2 or Airdyne
wall squats 3 x 5
goblet squats 2 x 10
shoulder openers 2 x 10
SOTS Press 2 x 5
OH Walking Lunges @ 20#
Then: Workup to Heavy TGU with BARBELL
2 x 5 @ 50% per side
2 x 4 @ 60%
2 x 3 @ 70%
2 x 2 @ 80%
1 @ 90%
5 x 1 @ _____?#
Rest 2 min between sets above 80%
then
a quickie: 30m Bear Crawl at 2 @ 30 – 50# DB/KB + 20x Whip Smash x 4
then
50 cal all out on AD, 5:00 min rest x 3
Strength
10:00 row/ski erg/airdyne (5:00 easy, 5:00 of 30/30 hard/easy effort)
2 x 10 shoulder openers
3 x 5 wall squats
3 x 5 cuban press
2 x 30m OH walking lunge (15m forward/15m backwards, then switch hands)
2 x 8 bent over rows @light db’s
then
10x pull up + 3x TGU (per side)
10x push up + 3x TGU
10x squat + 3x TGU
10x sit up + 3x TGU
then
1:00 FLR + 1:00 rest, x3
1:00 OH hold + 1:00 rest, x3
30sec Ring Support + 1:00 rest, x3
then
hand stand holds for time, rest 1:00 between efforts, x3
Strength/Power
10 min row/airdyne/ski erg/jog
Wall Squats 3 x 5
Goblet Squats 3 x 10
Cuban Press 3 x 5
OH Reach, Chest Openers x 10 each
Push Ups x 10
then
Bench Press Strength Ladder:
10 reps @ #
9 reps @ #
8 reps @ #
7 reps @ #
6 reps @ #
5 reps @ #
4 reps @ #
3 reps @ #
2 reps @ #
1 rep @ #
1 rep @ #
1 rep @ #…go until you reach max
In between rungs
8x Pull up + 8x Dip + 8x Sit up + 8x KB Swing
Power Endurance
Warm up:
10min C2 or Airdyne OR SKIERG!
wall squats 3 x 5
goblet squats 2 x 10
shoulder openers 2 x 10
sots 3 x 5
20x wall ball with 10#
20x ball slam with 10#
then
10x C & J 25-45#
20x Pull Overs 20 – 30#
30x KB Swings @ 30 – 40#
40x Push Squat @ 8 – 13#
50x Push up STRICT
60x Deck Squats
10x Pull ups
cool down 5:00 air dyne
later
recovery endurance
Strength
3 x 5 Wall Squats
3 x 10 Goblet Squats
2 x 10 Shoulder Openers
10 x Y’s, 90/90s, Pull Downs (cross over symmetry)
2 x 10 Good Mornings
then:
Deadlift Strength Ladder:
10 reps @ 75#
9 reps @ 85#
8 reps @ 95#
7 reps @ # – fill in the blanks
6 reps @ #
5 reps @ #
4 reps @ #
3 reps @ #
2 reps @ #
1 rep @ #
1 rep @ #
1 rep @ #
??? keep going till you max
Between each rung of ladder complete 10x Push-up and 5x Ring Pull-up