POWER WO #15 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 30m Tactical Lunge 2 x 5 Push Press Then: Find weight for heavy-ish Push Press Then: 30 sec whip smash – go hard! 12x Split Jumps (total; can add weight […]
POWER WO#14 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 6 Goblet squat 2 x 5 Squat Jumps Then: Warm up to Clean (can use BB or KB) Then: 5 x 5 Cleans, rest 60sec between sets Then: 5x KB BOSU […]
Health and Performance at Any Age Starts with Your Foundation The metaphors are endless: the square area of the base of a pyramid dictates it’s ultimate height, a solid foundation is needed for a sturdy home, the taller a tree the deeper it’s roots must grow to stay alive and thrive. In today’s fast paced […]
Looking at some of our favorite recovery tools! Recovery: A word that is commonly used and yet the practice of which can be under prioritized in our busy lives. We have sent information regarding many facets of recovery before: Recovery and Recovery from Major Orthopedic Surgery: A Dose of Reality Why does a mountain athlete […]
POWER WO#13 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 30sec hard on machine of choice for WO Then: 5x Goblet Squats + 30m sprint (outside if nice out; can also do on machine if more appropriate, or 30m light and […]
POWER WO#12 10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then – 10x KB Swings (medium-heavy weight) 5x Box Jumps 30-60sec rest X 4-5 rounds Then – 10x Weighted Step […]
POWER WO#11 10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 Goblet Squats – deep work on hip opening Then – 5x Head Cutters (same weight as lunge) 15m Weighted Walking Lunge (hold KB at chest) + 10x […]
POWER WO#10 10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 30m Tactical Lunge 2 x 5 Push Press Then – 5x RMM (medium heavy weight) 10x Split Jumps (total; can be weighted) 60sec rest X 5 Then – […]
POWER WO#9 10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 10 Frog Hops 2 x 5 Push Ups Then – 10 / 8 / 6 / 4 / 2 reps of each: Ball Slams + Push Press Increase […]
POWER WO#8 10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2×30/30sec squat/squat hold (no weight) 2×30/30sec hard/easy at machine of choice to open up lungs Then: 6 – 1 Split Squat Ladder (per leg; increase weight each round) After each […]