Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Squat Jumps 2×5 (Per side) KB up OH press Half Kneeling Then: 6x Barbell Clean or KB Clean 6x Chest Press 6x Pullups X4 Rounds, rest 1-2 minutes in between rounds Then: 10x KTE or 10x Feet to Hands 30 sec […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Pushups 2×6 Deep Goblet Squats 2×6 Squat Jumps Then: 5x RMM 60 sec sprint on Machine of choice 60 sec rest X3 Rounds, rest as needed to maintain form Then: 10x Goblet Squat 60 sec sprint on Machine of Choice 60 […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Hip Opening Goblet Squat 2×8 Squat Jumps Then: 8x Backsquat/2x Box Jumps – can decrease or increase box height as you go 6x Backsquat/4x Box Jumps 4x Backsquat/6x Box Jumps 2x Backsquat/8x Box Jumps Rest 2 minutes after completing X2 […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m OH walking lunge forward/Backwards, switch. 2×5 Pushups Then: 5x (per side) Step up with high knee drive 8x Pushpress – light but faster pace X5 Rounds, rest 1-2 minutes between rounds Then: 10x Bulgarian Bag Swings or Plate Halos 10x Lateral […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Hip Opening Goblet Squat 2×6 Squat Jump Then: 5x (Heavy) Ball Slam 5x Dips – bar, rings, bench X5 Rounds, rest as needed between rounds Then: 10—1 Burpee Ladder 30 sec plank in between “rungs” of ladder Then: 4x250m Ski/Row, […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning Then: 15m Heavy Sled push 30 sec Mountain Climbers between (Regular, FST, Sliders) X6 rounds, rest 1-2 minutes between rounds Then: 10x Whipsmash or KB swing 10x Landmine Russian twist (or kayaker if more appropriate) 60 sec Wall sit […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats Then: 5x Headcutters 8x Body Rows X5 Rounds. Rest 1 minute in between rounds Then: 10—1 Chest press ladder 10x Core of choice in between “rungs” of ladder: Landmine twist, KTE, Plank shoulder tap, Sit ups, Kayaker, Side Plank […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep hip opening Goblet Squat Then: 5x Dynamic back squat (Can add chains. Pause at 3 points: 1/3rd of the way down, 1/2 of the way down, full range, then power up) 30-60 sec OH plate hold X5 Rounds, rest 1 […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 SLSLDL (Per side) 2×5 Pushups Then: 5x (Per side) Skaters Lunge with landmine 15m Seated Sled/KB pull X5 Rounds, rest 1 minute between rounds Then: 10x Weighted situp/GHD 10x Kayaker 10x Pushups 10x Clanks (Per side) X4 Rounds, rest as needed […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Squat Jumps 2×5 Tuck Jumps, or work up in size of box Then: 5x Box Jumps 10x Ball Slams X5 Rounds, rest 1 minute in between rounds Then: 8x Pullovers 10x Windshield Wipers (Legs can be bent or straight for more […]
POWER WO#6 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 30m Tactical Lunge 2 x 5 Push Ups (**If big class, break up into two groups team 1 / team 2, then switch) Then – (team 1) 30x […]
POWER WO#5 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 per side KB Press and Stretch 2 x 5 per side Split Jumps Then – Warm up to BB/DB Push press or athletes can try a Jerk […]
POWER WO#4 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 8 Push Press 2 x 8 Goblet Squats Then – 10x KB Swings 10x Ball Slams 60sec OH Plate Hold 60sec rest X 5 rounds (medium heavy weights) […]