10:00 Warm up Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 2 x 30m Tactical Lunge Then: Warm up to Single Leg “Off the Box” Squat – can hold weight chest if appropriate Then: 4x per side OTB Squat 4x Strict Dead Hang Pull Ups […]
Power EnduranceWarm up 10 min jogWall Squats 3 x 5Goblet Squats 2 x 5KB Swing 2 x 20Single Leg OTB 3 x 5 per leg @ 18” box Then7min 30/30 Burpees 2:00 rest7min 30/30 Weighted Step Ups @ 18” box (hold KB in FR during rest)2:00 rest7min 30/30 F Squat @50% BW (don’t put bar down)2:00 […]
Power Endurance 10:00 Row/ski erg/airdyne 5 x 5 Wall Squat 2 x 10 Squat 2 x 5 Goblet Squat 3 x 5 Push Press 2 @ 15-25lb DB 5 x 5 Single Leg Off-the-Box Squat (OTB) 5 x 5 Front Squat (increase weight each set)Then: 5x Front Squat + 10x FR Step Ups (5 per […]
Power10:00 run/bike3 x 5 Wall Squat2 x 10 Goblet Squat3 x 5 Single Leg OTB3 x 5 Squat Jump3 x 5 Tuck JumpThen:Work up to 1RM Clean (120#)Then do 6 x 3 at 95#Then:10 Box Jumps @24” x 36 – 1 Pull Ladder (on rings) x 2Then:Heavy TGU 2 per side @ 40, 45, 50#Cool […]
Power Endurance10:00 Warm Up AD/C23 x 5 Wall Squats2 x 8 Shoulder Openers2 x 10 Goblet Squats3 x 5 Single Leg OTB SquatsThen:1:00 Step Ups with KB in FR + 20 cal AD + 20m Bear Crawl + 8x Pull Ups5 roundsThen:GUSU’s with 25# bar + KTE30 – 20 – 10 reps eachCool downAthletes: Betsy, […]