Strength
Warm up run 10min
then
TGU @ 30#/Pull ups
8/2, 6/4, 4/6, 2/8
Cool Down
Carolyn
Power Endurance
10min Airdyne
3×5 wall squats
2×5 shoulder openers
2×5 cuban press
then:
6 way BB Complex
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat
6x Push Up
rest 1-2:00min btwn rounds.
increase weight each round: 65, 85, 95#
then
5x Split Squat 2 @ 20/26# KB in Front Rack + 5x Push Press same weight
Both legs and both sets of presses is one round.
10 Rounds Total
Then:
500m 1:30 Johann, 1:38 Greg
50 Cal Airdyne Kent
Power Endurance
Warm up 10 min Jog
then
Wall squats 3 x 5
Goblet squats 3 x 8
A-T-Bench 3 x 5
Push ups 3 x 5
then
10 – 1 Ladder
Push plank Row 2 DB 15-35# +
Front Squat @75-135#
then
Med Ball Sit Toss 5 x 10 @ 18# ball
Cool Down
Power Endurance
10:00 warm up
2 x 10 shoulder openers
3 x 5 cuban press
3 x 5 wall squat
Then:
Learn SLSLDL
5 x 4 @ 65#
Then
10x Dead Lift + 250m Row
6 rounds
Then
10x KB Swing + 60sec Airdyne
5 rounds
Strength
10:00 row/ski erg/airdyne
2 x 10 Shoulder openers
2 x 5 Cuban Press
10 Y’s, Flys, 90/90 on cross over symmetry bands
3 x 5 Wall squats Narrow stance
2 x 30m OH Walking Lunge
Then
5 x 3 (per leg) Back Squat Step Ups
Then
5 reps of each:
Body Row on Rings
Fly
Archers
Dips (rings or bar)
Feet to Hands (rings of bar)
x 5 rounds, rest as necessary
Strength + supplemental
10:00 Row/ski erg/bike/jog
Shoulder Openers 2 x 10
Wall Squats 3 x 5
Goblet Squats 3 x 8 heavy focus on hip opening
Squat Jumps 2 x 5
Box Jumps 2 x 5
Foam Roller Stance Squats 2 x 10
Perfect Push Ups 5 x 5
Then
Warm up to 1RM on DL
Test day, see where we are at with 1 RM
DL
10 @ 85#
8 @ 115#
5 @ 135#
3 @ 155#
1 @ 175#
1 @ 185#
1 @ 195#
If time:
60sec of each: sit ups, windshield wipers, flutter kicks
5 rounds, rest 60 seconds between rounds
Power Endurance
10:00 C2/AD/Ski Erg
3×5 Wall squat
2×10 Shoulder Opener
3×5 Cuban Press
3×8 Goblet Squat
Then:
Javorek DB/KB Complex
6x Hi-Pull
6x Bent over row
6x Hang Clean
6x Front Squat Push Press
6x OHS & SOTS Press
6x Push Up & 1 arm row
3 sets, increase weight each set; don’t put DB down btwn movements
Then:
Focus circuit
OHS @55# + Ring Push
30 + 20 + 10 reps of each for time
Then: C’s sadistic squat ladder
1-10 squat ladder, KB in FR, alternate rungs with teammate, hold @ bottom of squat while teammate is squatting
Strength/Power Endurance
10:00 Warm Up
3×5 wall squats
2×10 shoulder openers
3×5 cuban press
3×5 goblet squats
3×5 bent over rows
10x OH reach, chest openers
5x squat jumps, tuck jumps, 18″ box jump
Then:
Pull-up +
Deadlift @ +
Box Jump @ 40″
10-9-8-7-6-5-4-3-2-1 reps of each
3:00 intermission
Then:
Sit Up +
Push Press @ 2 x 40# DB
10-9-8-7-6-5-4-3-2-1 reps of each
Power Endurance
10:00 jog/bike
2 x 10 Shoulder Openers
8 x XSym Y’s, Flys, Rows
3 x 5 Wall Squat
3 x 6 Goblet Squat
3 x 5 Squat Jumps
Then:
Clean/Front Squat/Jerk:
2x 5/5/3 @ 70% (of C&J)
2x 4/4/3 @ 75%
2x 3/3/3 @ 80%
Then:
8×2 Front Squat @ 80-85% 1RM
Rest 1 min between sets
Then:
Frog Hop
10m (one length gym)
20m (two)
30m (three)
40m (four)
30m
20m
10m
Rest 1 min between sets
Then:
Cool Down
Power Endurance
10:00 row/bike/ski
10x OH reach
10x Chest opener
2 x 5 cuban press
3 x 5 wall squats
2:00 30/30 DB PP (“rest” is OH hold)
then
3x (1-4 ladder) pull ups team for time (alternate rungs with teammate)
rest 2:00
3x (1-4 ladder) push ups team for time
then
400m ski erg/C2/or 30cal AD
21x burpee pull up
400m ski erg/C2/or 30cal AD
15x burpee pull up
400m ski erg/C2/or 30cal AD
9x burpee pull up
400m ski
rest some
Then:
400m ski erg/C2/or 30cal AD
21x RMM
400m ski erg/C2/or 30cal AD
15x RMM
400m ski erg/C2/or 30cal AD
9x RMM