PE/SE 10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 8 KB Swings 3 x 3 per side single leg ass-to-bench squat Then: 10x KB Cleans (medium-light weight) 5x per side Weighted Step Ups 5x Dips (rings or bar) 5 […]
PE/SE 10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 Good mornings 2 x 5 Squat Jumps Then: Find weight and height for Dead Lift and Box Jump Then: 10x Dead Lift (can be with Hex, BB, or KB) […]
POWER 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 15 Air Squats 2 x 30m Tactical Lunge Then: 10x Goblet Squat (moderately heavy) 30sec sprint @ski/bike/row x 3, rest 30-60sec between rounds Then: 10x Split Jumps (or step ups) per […]
POWER 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 30/30sec DB PP / OH hold 2 x 30/30sec Air Squat/Squat hold Then: Warm up to heavy-ish Squat Clean (BB or KB) Then: 5 x 5 Clean Rest 90sec between sets, […]
POWER 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet Squats 2 x 30m Tactical Lunge Then: 8x Heavy-ish KB Swings 5x per side Weighted Step Ups Rest 60sec x 5 Then: 3x RMM (heavy) 300m ski/row hard 90sec […]
POWER 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Split into Teams if group is large Then: TEAM 1 5x Box Jumps @ low box 5x Box Jumps @ medium box 5x […]
POWER 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet Squats 2 x 8 Push Press Then: (split into teams if class is large) TEAM 1 Warm up to Back Squat, Bar + Chains, not too heavy see below […]
POWER 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Push Ups 30m OH Walking Lunge (single arm, forward/backward each side) Then: Warm up to heavy-ish Jerk (BB) or Push Press (BB/KB/DB) Then: 6 x 3 Heavy Jerk (or Push […]
10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 8 DBPP 2 x 5 KB Swings Then: Warm up to Power Clean 5 rep weight (~70% of 1RM) Then: 5x Power Clean (can use BB, 2xKBs, or single KB and do […]
10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then: Front Squat/Box Jump 10/10, 6/6, 3/3, increase weight (and height?) each set Then: 3x Front Squats @ heaviest weight + 5x Box Jumps […]
Strength #23 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Deep Hip Opening Goblet squat Then: 5x Back Squat 5x RMM X5 Rounds, rest 1-2 minutes in between rounds Then: 10x Wall ball or […]
Strength #22 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 8 good morning Then: 5x SLSLDL (per side), KB or BB 5x Body Rows, make these hard X5 Rounds, rest 1 minute between rounds Then: […]
Strength #21 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 KB up OH press Half kneeling 2 x 6 goblet squat Then: 5x Front Squat (KB in front rack or Barbell) 5x Pullups X5 […]