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 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 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 3 x 5 Squat Jumps 30m OH Walking Lunge (forward/backward each) Then: Warm up to Heavy-ish Jerk or Push Press, and Box Jump Then: 5x Jerk or Push Press 8x Box Jumps Rest […]
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 Then: 5x Box Jumps @ low box 5x Box Jumps @ medium box 5x Box Jumps @ high box x 4 Rounds, rest […]
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) Warm up to Back Squat, Bar + Chains, not too heavy see below Then: 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 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 […]
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 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 […]
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 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 […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Good Morning Then: 5x RDL 60 sec Mountain climber (Sliders, regular, FST) X5 Rounds, Rest 1-2 minutes between rounds Then: 10x Headcutter 5x (per side) half kneeling KB Up OH press 8x KTE or 10x Anchored […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×5 Single leg butt to bench 3×5 Pushups Then: 5x Step ups with high knee drive (per side) 8x Pullovers X5 Rounds, rest 1-2 minutes between rounds Then: 10x Chest Press 10x FST knee tucks (Or feet […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×6 Goblet squat 2×10 Pushpress Then: 5x (Heavy) Goblet Squat. (Add bosu ball for challenge) 3x Pullup X5 Rounds Then: 8x Pushpress 10x Bent over row 10x Clanks (Per side. Add plate on hip for challenge) X5 […]