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: […]
Strength10:00 C2/AD/Run3 x 5 Wall Squats3 x 10 Box SquatsSquat depth/hip opening work5 x 5 Single Leg OTB @18″ box 4 x 20m Weighted Lunge (10m forward, 10m backward)Then:Warm up to heavy Back Squat Step Up @ 18-20″ Box6 x 3 per leg @ 65-85#? (3RM)Rest 2:00 between setsThen:1:00 push ups on rings (how many?)rest 2:001:00 […]
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 […]
Warm up: AD or C2 10 min 3 x 5 Wall Squats 2 x 10 Goblet Squats 3 x 5 BSSU Then: Deadlift – work up to 1RM REST 2 – 3 min between efforts at or above 80%; 10 @ 95 5 @ 135 3 @ 165 1 @ 185 1 @ 205 1 […]
Power Endurance Warm up 10:00 Ski Erg 2×5 Wall Squat 2×5 Goblet Squat 2x20m Lunge 2x20m OH Lunge Then: Work up to Heavy BSSU Then: 2×3 per leg @ 70% 1RM 2×2 @ 80% 1RM 6×1 @ 90% 1RM Rest 5:00 Then: 5x Heavy Goblet Squat + 10x Box Jump @ 24 – 30” 30 […]
Power Endurance 10:00 Warm Up Wall Squats 3 x 5 Goblet Squats 3 x 10 30m OH Walking Lunge x 2 Then: BSSU Ladder 5, 4, 3, 2, 1 Increase weight each rung Then: 2:00 Ski Erg + 2:00 Sled Push Heavy + 2:00 Burpees x 4 rounds
Strength Warm up 10:00 jog Wall squats 3×5 Goblet squats 2×10 Shoulder openers 2×10 SOTS 3×8 OH walking lunges 2×10 per leg with 10#DB 2×10 step ups (10/leg) 24” box Foam roller Then Focus strength Work up to 1RM BSSU Then – 6×3 @ 80% 1RM per leg Then Supplemental Strength Endurance 5 ring dips […]
Strength Warm up run 10min Wall squats 3 x 5 Walking Lunge 2 x 10 Shoulder openers 2 x 10 SOTS PVC 3 x 5 OTB 5 x 5 then Back Squat step up 3 x 5 @ 45 – 75# SLDL 3 x 3 65 – 115# Romanian DL 3 x 3 @ #95 […]
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 […]
Warm up 10:00 2 x 8 Shoulder Openers 3 x 5 Y’s Flys and Pull Downs 3 x 5 Bat Wings 5# 3 x 5 Wall Squats 2 x 15 Walking Lunge 2 x 15 OH walking lunge 8# Then: Work up to 1RM BSSU 55# Then: 6 x 2 BSSU @ 90% 1RM 45# […]