10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 10 Good Mornings 30m OH Walking Lunge – (15m forward and backward with each arm) Then: Warm up to Heavy Dead Lift Then: 6 x 3 Dead Lift Rest 1-2 […]
10:00 Warm Up 2×5 Wall Squat 2×10 Squat 2×5 Goblet Squat 2x20m Lunge Then: 30sec Box Jump @ 18 – 24″ + 60sec Step-up + 30sec Rest Seven Rounds Then: 10x Clean & Jerk 45 – 85#+ 250m Row/Erg + 90 sec rest Four rounds Then: 5x BO Row + 5xPull Ups x5
Workout: Strength Endurance 10:00 min Warm Up 3 x 5 Wall Squats 2 x 8 Shoulder Openers 2 x 5 Cuban Press 30M OH Walking Lunge Then: Goblet Squat Ladder 10x each @ 35, 40, 45, 50, 55# Then: Dead Lift 10x @ 5x @ 3×3 @ Then: Back Squat 10×10 @ ______ chain With […]
Workout: Strength 10 Min. Warm Up 2 x 8 Shoulder Openers 3 x 5 wall squats 2 x 5 Cuban Press 4 x 10 Push ups 3 x 15 Goblet Squats Then: Work up to 5RM Bench Press Then: 5 x 5 @ ________ 10x Over head Squats between Rounds @ 65-85# Then: 2:00 FLR […]
Workout: Power Endurance 10 min Warm Up 2 x 8 Shoulder Openers 3 x 5 Wall Squat 2 x 5 Cuban Presses 2 x 10 Squat 2 x 5 Goblet Squat 30m Lunge Then: 30sec Box Jump @ 24″ + 60sec Step-up + 30sec Rest X’s 7 Rounds Then: 10x Clean & Jerk 65 – […]
Revive Your Running Workshop April 10 @ 5:30 pm – April 11 @ 3:30 pm Overcome Injury | Prevent Injury | Run Healthy This two-day workshop offers an integrated solution that identifies the weakest points in your kinetic chain to re-balance the body and prevent injuries. Let us be your running coach to work with you to take […]
Strength + Supplemental Warm Up 10:00 C2/AD 3 x 5 wall squats 3 x 8 Cuban Press 4 x 10 Push ups 3 x 15 Goblet Squats Then Work up to 5RM BP, then 5 x 5 BP @ #?? + 10x DL between rounds Then KTE + push ups 50 – 40 – 30 […]
Power Warm up 10:00 – 5:0030/30 wall squats squat jumps tuck jumps Work up to Heavy Power Clean Then: 3x Power Clean @ 80% 1RM + 250m row 2:00 complete x 7 rounds Then: 10x KB Swing 70# + 1:00 Airdyne, 2:00 to complete to complete 5 rounds Finish with static holds: FLR 2:00 Dip […]