Strength
10:00 warm up
2 x 8 shoulder openers
10x OH reach + chest opener
10x cuban press
2 x 8 goblet squat
Then:
Front Squat Strength Ladder
10 reps @ 30% 1RM
9 reps @ 35% 1RM
8 reps @ 40% 1RM
7 reps @ 45% 1RM
6 reps @ 50% 1RM
5 reps @ 55% 1RM
4 reps @ 60% 1RM
3 reps @ 65% 1RM
2 reps @ 70% 1RM
1 rep @ 80% 1RM
1 rep @….
In between rounds:
5 Heavy PP + 5 Push Ups + 5 Static Pull Ups
If time:
50x Box Jumps
Power Endurance
10:00 Airdyne/C2/ski erg
3×5 wall squats
2×10 shoulder openers
3×5 cuban press
10x Y’s, pull downs on bands
3×8 goblet squats
2×8 DB PP
5x squat, tuck jumps
Then:
5x KB Swing + 5x Goblet Squat +
10x KB Swing + 10x Goblet Squat +
15x KB Swing + 15x Goblet Squat +
20x KB Swing + 20x Goblet Squat
x2 rounds for time
Then:
4x 30/30 Push Press (“rest” OH)
Then:
4x 30/30 Mountain Climber (“rest” in plank)
Then:
4 x 30/30 Step ups holding KB in front rack (don’t put KB down)
Then:
“MFAD”
60 secs sit ups + 60 FLR rings + 30 secs feet to hands hanging on pull up bar + 60 secs mtn climbers + 30 secs atomic sit ups
30 secs rest between each activity; 4 rounds.
Power Endurance
Warm up:
10:00 row/bike/ski
3×5 wall squats
2×10 shoulder openers
3×5 cuban press
10x Y’s, pull downs, 90/90s on cross over symmetry bands
3×6 goblet squats
3×10 push ups
Then:
50x Pull-up
Strict, Dead Hang, NO KIP
Then:
10x Goblet Squat @ 70# +
2x (30sec Work/30sec Active Rest) Row @ >165m per interval pace +
2:00 minute Rest
Three Rounds
5 minute intermission
10x Goblet Squat @ 70# +
2x (30sec Work/30sec Rest) Box Jump +
2:00 minute Rest
Three Rounds
Then:
10-1 ring push up ladder
Power Endurance
Warm up
5 min easy + 5 min 30/30 Row/Ski/ Airdyne
Then:
2 x 10 Shoulder Openers
3 x 5 Wall Squats
3 x 5 Cuban Press
Then:
2x 30m OH Walking Squat @ DB or KB (3 steps – strict then squat)
2x 30m OH Walking Lunges @ DB or KB (15m Forward + 15m Backwards)
3x 6 One-arm/ One-leg OH Bell Up Strict Press @ KB
Then:
Work up to a heavy TGU…then 6 x 2 TGU @ chosen weight
Then:
“Death by Burpee Pull-up’s”
1st minute: 1x Burpee
2nd minute: 2x Burpee
3rd minute: 3x Burpee
Proceed until no longer possible..
Or
DB Complex:
6x Clean Hi-pull (From the floor) +
6x Bent Over Row (Back parallel to floor) +
6x Curl (Strict, no Cheater-Curls if possible) +
6x Press (Strict, full ROM)
6x Front Squat Push Press (ATG – Ass to Grass) +
6x Push-up (Deep) +
6 rounds, increase weight every two rounds.
Power Endurance
10min warm up
Then:
2 x 10 Shoulder Opener
2 x 5 Wall Squat
2 x 5 Goblet Squat
2 x 5 SOTS/OHS Combo
Then:
10x Strict Press @ 35 – 55# +
60sec Row/Ski/Airdyne (hard) +
60sec Rest
Ten Rounds
Keep intensity consistent or increase for all rounds
Then:
60sec at each of the following stations @ 30 – 50# KB:
R1: Round-The-Waist
R2: Figure 8
R3: Clean & Jerk
R4: Step-up
Three Rounds (i.e. 12 minutes)
Player cannot put KB throughout
Power Endurance
Warm Up
10:00 run/ski erg/jog
2 x 10 Shoulder opener
2 x 5 Wall Squat
2 x 10 Push-Up
2 x 10 Good Morning @ 45# BB or KB
6 x 3 Strict Pull-Up
Then
Work Up to Heavy Floor Press, KB DB or BB
Then
3x Floor Press +
10x Bent Over Row
rest 60 secs
Five Blocks
Then
2 lengths gym Sled Push @ sled + 75% BW +
10x Box Jump @ 20 – 30” +
60 second Sprint
Rest 2 minutes
Four Blocks
Then
3x (1-6) Pull-Up Ladder
Power/Power Endurance
Workout: 10min warm up
2 x 5 cuban press
2 x 8 shoulder openers
2 x 5 wall squat
2 x 5 squat jump
2 x 5 tuck jump
2 x 10 DB PP
Then:
5x 30″ Box jump + 3x BB PP HEAVY
7 rounds
Then
10x Burpee Broad Jump + 30 sec rest
10 rounds
Power
Warm up 10min something
3×5 wall squats
3×5 SOTS + OHS combo w/PVC
2×10 shoulder openers
2×15 ball slams
2×5 squat jumps
2×5 tuck jumps
then
100m sprint row + 12x Double jump/over + broad jump
x 6 rounds, rest 1:00 between rounds
then
5x Clean/Front Squat + 5x Jerk with Barbell
x 5 rounds, rest 1:00 between rounds
then
10-1/1-10 pull up / burpee ladder
