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 3 x 5 Push Ups 3 x 5 Goblet Squats Then: 10 to 1 Ladder KB Clean + Press After each “rung”, do 15m Weighted Walking Lunges – use same weight if […]
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 30/30sec DBPP/OH Hold 2 x 30/30sec squat/squat hold Then: Warm up to Bench Press (heavy-ish) Then: 10x Bench Press (or DB Chest Press) 500m ski/row for time 2 min 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 […]
PE/SE warm up 10:00 2 x 8 Shoulder Opener 2 x 5 Cuban press Mobility work 3 x 5 Wall Squats 30m OH Walking Lunge Then: 60 sec Rock Carry Hold 60 sec ski erg/row/or bike sprint – go hard!! Switch 60sec rest x 6 Rounds – rounds can be reduced depending on athletes. Then: […]
PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2x 30/30 DB PP (push and hold) 2x 30/30 Squat (squat and hold) then: 10x Pull up+ 20x HeadCutter + 30x box jump + 40x Proper Push ups + 50x Deck Squat (Wall Ball if […]
PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats then: Then First round: 5x RMM + 2:00 min row/ski or airdyne go hard – keep track of pace, maintain pace for all three rounds 2:00 rest between rounds 3 rounds Then: 10x Back Squat […]
PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2 x 5 Goblet squat 3 x 5 Squat jumps then: Workout: 10x KB Swing 2:00 minute Row/SKi or Airdyne. go hard – set a goal from pace maintain pace for all three rounds. 1:00 […]
PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2 x 10 good morning then: Pull-up + Deadlift @ 30 – 50% of 1RM (light – warm up weight) + Box Jump (Step up if jump not ok or push sled) 10-9-8-7-6-5-4-3-2-1 reps of […]
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) […]