Power Endurance
10:00 row/ski/jog
2 x 8 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squat
3 x 20 Air Squat
Then:
Jump Progression
5 @ Squat Jump (No Box)
5 @ 16″ Box
5 @ 20″ Box
5 @ 24″ Box
rest 1:00, repeat
Then:
10x Goblet Squat +
20x Split Jump +
30 second Sprint +
1:00 rest
5 rounds
Then:
RMM ladder 8/6/4/2/1 go up in weight each rung
Athletes: Tiffany, Devon
Strength
10:00 C2/AD
2 x 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 × 8 goblet squats
3 × 6 SOTS
2 × 10 OH walking lunges
3 × 5 single leg OTB
Then:
Work up to heavy TGU
Then:
5 × 2 per side TGU @ 2RM
Then:
5x Bent Over Row (heavy KB/DBs) +
10x Med Ball throw, double trouble heavy/light with partner
x 5 rounds
Athletes: Lara, Chris, Susan, Aimee
Accumulation, Power Endurance
Warm Up 10 min Row @ easy pace
2 x 10 Shoulder Openers
2 x 10 KB Press and Stretch
2 x 5 Wall Squat
2 x 10 Squat
2 x 5 Goblet Squat
Then:
2000m Row +
10x Double Kettlebell Overhead Press +
20x Double Kettlebell Snatch +
30x Double Kettlebell Clean & Press +
40x Double Kettlebell (DBs if necessary) Man Makers +
50x Double Kettlebell Squats (KB in front rack) +
60x Double Kettlebell Swings +
2000m Row
Then:
Cool Down
Athletes: Ian & Seth Grand Canyon madness 😉 🙂
