Workout
Strength Endurance
10:00 warm up C2/AD/ Ski Erg
wall squats 3 x 5
ball slams 2 x 20
wall ball 2 x 20
Workout:
Team
1 – 10/10 – 1 Pull-up Ladder
Then:
4:00 30/30 DB Push Press 2 @ 10 – 20#
Rest is in OH Position
Then:
10x FS @ 95- 135# every 60sec for 10 minutes
Then:
4:00min 30/30 Push Up
Rest in Plank
Athletes Training: Kent, Carolyn
Workout
Strength
Warm up:10min C2 or Airdyne
wall squats 3 x5
goblet squats 2 x 10
shoulder openers 2 x 10
SOTS Press 2 x 5
OH Walking Lunges @ 20#
Then: Workup to Heavy TGU with Barbell
2×5 @ 50% per side
2 x 4 @60%
2 x 3 @70%
2 x 2@80%
1 @ 90%
5 x 1 @ _____?#
Rest 2 min between sets above 80%
Rest 5:00
then
a quickie: 30m Bear Crawl at 2 @ 30 – 50# DB/KB + 20x Whip Smash x 4
then
50 cal all out on AD, 5:00 min rest x 3
Athletes Training: Dan, Julianne, Carolyn, Sari
Workout
Power Endurance
10:00 warm up
then
3 x 5 wall squats
3 x 10 Shoulder openers
Then
5x Pull Up
5x Chin Up
5x Plank Row
Then:
KB Mtn Climb 2 @ 20 – 35#KBs
Clean + FS + OH Press
5 each
10 each
15 each
20…15….10…5
Then: BP Strip Sets or KB Bosu Press Strip sets
10 reps, 6 rounds.
Athletes Training: Lindsay, Christie, Karla, Lara, Ryan, Greg
Workout
Power Endurance
Warm-up: 10:00 Row
2x 5 Wall Squat,
30m Walking Lunge,
2 x 8 Goblet Squat
2 x 10 DB PP
Then:
5x DB Bench Press +
10x Ball Slam @ ?# +
15x KB Swing @ 35#- 55# KB
11 rounds
No rest for time
Then:
5x Front Squat @ 80% 1RM+
30 Sprint Ski Erg/Airdyne or Row
The number of rounds is the number of minutes it took you to do the first event.
Athletes Training: Sari, Lindsay, Carolyn, Trenton, James
Power Endurance
10:00 row
6 way BB Complex
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat
6x Push Up
x 3 rounds of course one round at each weight, don’t put the barbell down.
45#, 55#, 65#
Then – IWT
5x Snatch High Pull + 90sec Row + 2:00 rest
x 3 Rounds;
5:00 rest
Then
5x Front Squat + 90sec Airdyne + 2:00 rest
3 Rounds; calories?
5:00 rest
