Power + Supplemental
Warm up 10:00 C2/AD
Shoulder openers 2 x 8
Cuban press 3 x 5
Wall squats 3 x 5
Squat jumps 3 x 5
Single Leg OTB Squat 3 x 3 per leg
Then –
10 split jumps + 30 sec sprint
+ 20 split jumps + 30 sec sprint
+ 30 split jumps + 30 sec sprint
90 sec rest
x 3 rounds
Then –
30 – 20 – 10 reps of each:
Floor Press + Leg Lowers (lock out weight above chest) + Push Press; can use Kbs or DBs or BB
Athletes: Chris, Lara, Susan
Power Endurance
10:00 Row/Ski/Bike warm up pace
2 x 8 shoulder openers
10x OH Reach, chest openers
2 x 5 cuban press
3 x 5 wall squat
Then –
As many rounds as possible in 12 minutes of:
5x Pull ups +
10x Sit Ups +
5x Body Row +
10x Push ups
Then –
Rest 3:00
Then –
As many rounds as possible in 12 minutes of:
5x Dead lifts + 8x Push Press
Then –
Rest 3:00
Then –
As many rounds as possible in 12 minutes of:
20 pulls on row or ski erg + 10x KB Swing
Then –
Cool down
Power Endurance
Warm Up 10:00 row/ski/bike
Shoulder Openers 2 x 8
Cuban Press 3 x 5
Wall Squats 3 x 5
Maxercist Row 3 x 5 per side
Then
15m Heavy sled pull + 60m Farmers carry
Standing, seated, plank
x 6 total (2 of each)
Then
10x Headcutter
10x OH strict press
10x KB Swings
x 5 rounds
Cool Down
Athletes: Jim, Ryan, James
Strength/Power + Supplemental
Warm Up 10:00 row/ski/bike
2 x 8 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squats
2 x 10 Good Mornings
2 x 10 Goblet Squats
Then:
Warm Up to Heavy Front Squat + Chains
Then:
6 x 3 Front Squat + Chains
Rest 1-2 minutes between sets; during rest do 10x Frog Hops
Then:
10 to 1 ladder of
Pull Up + Push Press
Cool Down
Athletes:
Erin, Betsy
Strength
10:00 warm up row/ski
2 x 8 Shoulder openers
2 x 5 Cuban Press
10x Y’s, Flys, 90/90
3 x 5 Wall Squats
Then:
Review BSSU, work up in weight
Then 5 x 2 @ ~2RM
In between each set, do:
5x Body Row
5x Push Press
5x KTE
30 sec ring support
Then:
Cool Down
Athletes: Marcey, Rachel, LC
Power Endurance
10 minute jog/bike
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 x 5 squat jumps
Then:
KB Swing & Ball Slam Progression:
10x @ each of the following weights: as an example, weights of course should be adjusted for athlete.
35lb KB/ 16lb Ball, 44lb KB/ 20lb Ball, 53lb KB/ 25lb Ball, 62lb KB/ 30lb Ball, 72lb KB/ 35lb Ball
Two times through progression.
Then:
5x Manmakers @ 2x 35-55lb DB’s
60 sec Whip Smash
x 7 Rounds
Then:
30m Flying Burpees + 10x Pull Ups
x 7 Rounds
Then:
Cool Down
Athletes: Sari, Kirk
Power Endurance
10 minutes row/bike/jog
2 x 8 Shoulder Openers
2 x 5 Cross Sym Y’s
2 x 5 Cuban Press
3 x 5 Wall Squat
2 x 5 Squat Jump
Then:
Team 1:
5 x 20 KB Spike Swing
Increase weight each set, 1:1 work:rest ratio (partner swings while other rests)
Team 2:
8x Accelerating Back Squat with chains + 8x Burpees (fast for time minimal rest)
7 Rounds
Switch so both teams do both blocks
Then:
30m Rock Carry + 30m Farmers Carry + 20x Lateral Jumps on/off Bosu ball
x 5 rounds
Cool Down
Athletes: Tyler, Draper, Kirk
Strength
Warm up 10:00 C2/Airdyne
2 x 10 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squat
3 x 6 Goblet Squat
Then:
Warm up to OverHead Squat
Then:
5 x 3 OHS @ 80% 1RM
Rest 2:00 between rounds
Then:
60m of: 3 steps OH Walking Lunge + 5x Push Press
rest 2:00
x 3 rounds
Then:
10 – 1 Pull Up Ladder (1:1 Work:Rest Ratio)
Cool Down
Athletes: Ryan, Trenton, Betsy, Laura
Strength
Warm up 10 minutes jog/bike
2 x 8 shoulder openers
3 x 5 cuban press
3 x 5 wall squats
2 x 8 good mornings
10x OH reach, chest openers
then:
10 – 1 KB/DB Push Press + RDL Ladder
rest as needed
then:
15m Sled Push Heavy + 15x KB Swings + 30 sec Sprint (row/airdyne/ski erg)
x 4 rounds
Cool Down, stretch, foam roller
Athletes:
Molly, Kersten
Power Endurance
Warm up 10 minutes C2/ski erg/air dyne
2 x 8 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squats
2 x 10 RDL
Then:
Warm up to DB PP and Dead Lift weights
Then:
10 DP PP + 2:00 row (hard effort)
x 3 rounds, rest 2:00 between rounds
5:00 intermission
Then:
10 Dead Lift + 2:00 Airdyne (hard effort)
x 3 rounds, rest 2:00 between rounds
try to keep same pace for each round
5:00 intermission
Then:
10x GHD Sit Up + 10x Bulgarian Bag Swings (each direction)
x 3 rounds
Finish with:
3:00 min FLR (total; break up if needed)
Athletes: Ian, Seth
