October 19 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 30m Tactical Lunge x 2 2 x 10 Good Morning Then: Work up to heavy SLSLDL BB or KB (some folks did split squat instead) Then 3x SLSLDL per leg (Split Squat) 10x KB Spike Swing […]
October 17 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2 x 5 squat jumps 30m tactical lunge x2 Then: work up to back squat, not too heavy see note below. Then: 5x Accelerating Back Squat, hold at the bottom come up fast. 7x Box Jump […]
October 12th 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 30 OH walking lunge – forward and backward then switch arms. Then: Stations: rotate through every min on the min. Athletes have 60 sec to complete the station, their rest is the remainder of the 60 […]
October 9th 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press Work on mobility 3×5 wall squats 3 x 3 Ass to Bench Single leg squat 2 x 10 Good Morning Then: work up to Heavyish Deadlift Then: 5x Deadlift 10x Pull Up 5 rounds Then: 10x Ball Slam + 10x Box Jump […]
October 6th 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility – hip 3×5 wall squats 30m OH walking lunge, forward and backward Then: 10x Weighted lunge, weight in Farmers Carry 5x Strict press x 5 Then: 2x TGU per side 60x FLR or Plank x 5 Then: 4x 30/30 […]
Strength 10:00 Row/Ski 2 x 8 Shoulder Openers 2 x 5 Cuban Press Mobility, Stabilization work 3 x 5 Wall Squats 3 x 6 Goblet Squats, deep, hold at bottom Then: Work up to 3RM Front Squat Then: 3x Front Squat + 10x box jump x8 rounds, rest 60-90 seconds between rounds Then: 10 – […]
Power Endurance 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Then: 30 Step up 2 @ 20/25#KB in front rack + 250m Row (all out) rest 2:00 3 rounds Then: 8 x Sled Push/Sled Drag + (2 @ 45# plates for Frank/1 @ 45# for […]
Power 10:00 Airdyne/Row/Ski, do 30/30 hard/easy for last 4:00 2 x 8 Shoulder Openers 2 x 5 Cuban Press 10x Ys, 90/90s at X-Sym Bands 3 x 5 Wall Squats 3 x 5 Squat Jumps 3 x 5 Tuck Jumps 3 x 5 Knee Jumps Then: 3 x 8 DB PP @ 25, 30, 35# […]
Power Endurance 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 5 squat jumps Then: 10x Accelerating Back Squat (@ bar+chains) + 60 sec Burpees + 30 sec Rest x 5 Rounds Then: 10x BS Good Mornings @ 45# bar + 10x Anchored Leg […]
Power Endurance Warm up: 10min C2 or Airdyne OR SKIERG! wall squats 3 x 5 goblet squats 2 x 10 shoulder openers 2 x 10 sots 3 x 5 20x wall ball with 10# 20x ball slam with 10# then 10x C & J 25-45# 20x Pull Overs 20 – 30# 30x KB Swings @ […]