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 […]

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 […]