Power
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 30/30sec DBPP/OH Hold
2 x 30/30sec Air squat/squat hold
Then:
8x Goblet Squats +
10x Ball Slams +
15m Sled Push (heavy and fast)
30-60sec Rest
x 5 rounds
Then:
8x Pull Ups
30m Bear Crawl
4 Rounds, rest as needed
Then:
30-20-10 calories @machine of choice;
Rest 1 minute between efforts
Then:
Cool Down, stretch
Power
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Goblet Squats
2 x 5 Squat Jumps
Then:
Warm Up to Front Squat 5 rep weight (moderately heavy)
Find height for box jumps, do a few reps to warm up
Then:
5x Front Squats
7x Box Jumps
x 6 Rounds, rest ~30-60sec between rounds
Then:
30sec Mountain Climbers + 30sec Ring Support + 5x Floor Wipers (or windshield wipers) each side
4 Rounds, rest as needed
Then:
Cool Down, stretch
Power
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
30m Single Arm OH Walking Lunge (forward/backward one arm then switch)
2×30/30sec hard/easy at machine of choice get lungs opened up
Then:
30m Weighted Walking Lunge (at front rack or farmer’s carry; fairly heavy)
30sec sprint (hard!) at machine of choice
60sec Rest
x 5 Rounds
Then:
30sec Side Plank each side
8x Body Row
12x Single arm weighted sit up (6 each side)
5 Rounds, rest as needed
Then:
Cool Down
Power
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Push Ups
2 x 15 Air Squats
Then:
10x KB Swings + 60sec Wall Sit Hold (med ball on lap make sure quads are parallel;))
6 Rounds (can pair up one person swings while other person holds; remaining time in the minute is rest for the person doing swings)
Then:
8x RMM + 60m Farmer’s Carry
6x RMM + 60m Farmer’s Carry
4x RMM + 60m Farmer’s Carry
2x RMM + 60m Farmer’s Carry
Rest as needed; can increase weight on RMM as reps decrease if appropriate
Then:
Cool Down, stretch