10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 3×6 goblet squat 2×6 squat jump Then: 5x Accelerating Back Squat – can add chains 10x Plate Halo – each direction. X4 rounds rest as needed. Then: 10-1 Push up / leg lower ladder, can be anchored leg […]

10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×10 frog hops 2×10 jump squats Then: 5x box jumps 5x KB swings X5 rounds rest as needed Then: 6x landmine push press (per arm) 15m weighted walking lunges 6x Pull ups X4 rest as needed Then: 2000 […]

10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×5 OH press and stretch 2×8 KB swings Then: (Team One if larger class) 5x BB or KB clean or headcutter or wall ball 30 sec mt climbers X5 rounds rest as necessary Then: modify the following for […]

Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 KB up OH press Half kneeling 2×10 Frog Hops Then: 5x (Heavy) Push press 15m Sled/KB Plank pull (Can do plank with shoulder tap if needed) X5 Rounds, rest 1 minute between rounds Then: 10x Wall Ball Squat (Or Squat to […]

Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 30m Tactical Walking Lunge Then: 5x Box Jump 15 Sled Push X5 Rounds, rest about 1 minute in between rounds Then: 10x (total) Lateral Skaters jump -can be 10 per side or total athletes choice. 30 sec Ring Support 100m Sprint on […]

Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 2×10 Pushpress Then: Can do the back squats with Chains (Athletes will pause at 3 points: 1/3rd, 1/2, full depth, then power up) 8x Dynamic Back squat/ 2x Pull-ups 6x Dynamic Back squats/4x Pull-ups 4x Dynamic Back squats/ 6x […]

Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 2×5 Reverse Fly Then: 5x KB Swing 10x (Per side) Kayaker with weight X5 Rounds, rest 1-2 minutes between rounds Then: 5x (per side) Lunge to OH press with Landmine 60m Farmers Carry 30m Rock Carry X5 Rounds, rest […]

Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×10 Frog Hops Then: 5x (Per side) Split Jumps – can weight use light weight 10x (Per side) Plate halo or Bulgarian Bag Swing X5 Rounds, Rest 1-2 minutes between rounds Then: 10x Frog hops 10x Body Rows 10x […]

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 […]