Power Endurance
Warm up:
10min C2 or Airdyne
Wall Squats 3 x 5
Goblet Squats 2 x 10
OH Walking Lunges 2 x 10
Then:
100x Front Squat at 65# + 100x Wall Ball @ 20# +100x Ball Slam @ 20#
5:00 rest
500m Row (= 25 Plank Pull) + 35 Ring Dip + 45 Box Jump (24-30″) + 55 Atomic sit ups + 500m Row
Cool down 10min
Recovery Endurance 30min walk later
Strength Endurance
Warm Up:
5:00 AD
3×5 Wall Squats
2×10 Shoulder Openers
2×10 Pull-ups
2×10 Box Jumps
2×10 Push-ups
Then:
Pull-up +
Deadlift @ BW (if reasonable) +
Box Jump @ 18 – 30″
10-9-8-7-6-5-4-3-2-1 reps of each
Then:
Push Up +
Push Press @ 2 x 20 – 40# DB/KB
10-9-8-7-6-5-4-3-2-1 reps of each
If time finish with 2000m for time
Power Endurance
Warm up 10:00 yoga, jog, jump rope
Wall Squats 5 x 5
Goblet Squats 2 x 8
Then:
6:00min running/biking/ski erg/row effort 30 sec HARD/30 sec easy recovery pace.
Rest 3- 4:00 (you should need this…)
x3 Rounds
Then:
6:00min speed step up 12” object 30 sec HARD/30 sec walk around to recover.
Rest 3 – 4:00 (you should need this…)
x2 Rounds
Then:
6:00min Burpees go FAST work on hip snap speed/30 sec easy walking around
Rest 4:00 (you should need this…)
x2 Rounds
Later Rec End < 60min
Strength + Supplemental
Warm up 10:00, yoga, jog, jump rope
Wall Squats 5 x 5
Goblet Squats 2 x 8
4 x 10m OH Walking Lunge 10# DB
Then:
Work up to Heavy BSSU on 16″ Box ( :
5 @
3@
1@
1@
Then: 5 x 3 at 70 – 80% 1RM
Rest 2min between sets, during rest do 5 Pull Ups + 10 GUSU
Finish with:
30 sec Handstand Hold + 60 secs rest +
1:00 FLR + 60 secs rest +
60secs DB Push Press 10# + 60 rest
x 2 rounds
Later Rec Endurance 30min
Strength + supplemental
Warm up 10:00 jog/bike/jump rope
Wall Squats 5 x 5
Goblet Squats 2 x 8
Shoulder openers 3 x 5
OHS + Sots 3 x 5 with PVC
Then –
Front Squat- work up to your 1RM, based on your Deadlift you should be able to go heavier, let’s see ( :
5 @ 65
3 @ 75
1 @ 85
rest 2:00 between single reps
1 @ 95 – previous 1RM
1 @ ?
1 @ ?
Then 6×2@80% 1RM
Rest 2 – 3 min between rounds
During rest from FS do 2 TGU per side, work on form
Then
60 secs Burpees
rest 60sec
60 secs Mtn Climbers
rest 60 secs
60 secs RMM 2 @ 10 – 15# DB
Cool Down 10 min
Later on Recovery Endurance 30min
Strength + Supplemental
Warm up 10:00 cardio
Wall Squats 5 x 5
Goblet Squats 2 x 8
4 x 10m OH Walking Lunge 10# DB
Then:
Work Up to Heavy Single Leg DL
5 per leg @
3@
2@
1@ – you know the drill
Then 5 x 1 @ 90%
Then:
5 x 5 Heavy Lunge per leg (In place farmer carry DB/KB’s, or pinch two heavy plates)
Rest 2:00
During rest, do 5 – 10 Hanging L-seats or KTE
Then:
4 – 6x 30m Back Squat Carry (Barbell on back, 45 – 65#) walk over objects, plates, med ball, kbs, make an obstacle course…2:00 rest between rounds during that time do 1:00 FLR on rings with 1 push up every 10sec for the minute.
Strength
Strength
Warm up: 10min C2 or Airdyne
Wall Squats 3 x 5
Goblet Squats 2 x 10
Shoulder Openers 2 x 10
OH Walking Lunges @ 20# 4 x 10m
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%
1 @ ? keep going?
Rest 2 – 3 min between sets above 80%
Rest 5:00
Then
20m Bear Crawl at 2 @ 55# DB + 20 Ball slams at 20- 25# x 4 rounds
Then
500m Row/or 2:00 all out on something, rest 2:00 x 3 rounds
Power Endurance
Warm up 10min C2/Airdyne
Then: KB complex…
10x One arm KB Swing + 10x One arm Push Press each side + 10x Figure 8’s + 10x Goblet Squat + 10x KB Snatch + 10x One arm OHS each side + TGU 3 per side
Then:
50x FS PP @ 65# BB
50x Wall Ball 10-20#
50x Ball Slam 15-25##
Then:
6 – 1 pull up ladder x 3
Power Endurance
Warm up 10:00 C2 or AD
Then
3 x 5 Wall Squats
4 x 10 OH Walking Lunge
3 x 5 Squat Jumps
Then
15x Box Jumps on 24-30” Box + 15x Ball Slams 20-30#+ 15x RMM 2@ 20-30# DB
5 Rounds
Rest 3:00min
Then:
Airdyne Ladder
50 Cal rest 2:00
40 Cal rest 2:00
30 Cal rest 1:30
20 Cal rest 1:00
10 Cal
If time finish with 100x V-Ups
