Power Endurance10:00 Warm Up (run/bike/ski erg)3 x 5 Wall Squats3 x 8 Shoulder Openers3 x 5 Cuban Press Mobility WorkThen:Barbell Complex, 6 reps of each:Body RowFront SquatPush PressBack SquatPush up3 rounds, increase weight each round (with BB at 45, 55, 65#)Then:10 x Pull up + 20 x KB Swing + 30 x Box jump + 40 x Push […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 2 x 10 goblet squats 20 x wall ball 20 x ball slam then 20 x KB Snatch (10/arm) 20 x TGU (10/arm) 30 x Push Press 30 x Pull up 40 x Split/switch […]
May 15th 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat squat jumps 3 x 5 tuck jumps 3 x 5 then 20 x FS @ 50% 1 RM 20 x Split Jumps 20 x Atomic Sit Ups x 5 Then 10 x […]
May 14 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat 3 x 6 goblet squat 2 x 20 kb swing then 7:00 30/30 Burpees 2:00 rest 7:00 30/30 Step ups 18/20″ box 2 @ 26# KB 2:00 rest 7:00 30/30 F Squat […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat 3 x 6 goblet squat Then: Pull-up + Deadlift + Box Jump @ 40″ 10-9-8-7-6-5-4-3-2-1 reps of each 3:00 intermission Then: Push Up + Push Press Ladder 10-9-8-7-6-5-4-3-2-1 reps of each
Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 x 5 wall squat 2 x 15 Ball Slams 2 x 20 KB Swing 2 x 20 Push Press Then: 20x OHS + 20x GHD Sit up + 30x Front Squat + 30x KTE + 40x […]
Power Endurance 10:00 Warm Up Bike 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 OHS + SOTS w/PVC 3 x 10 Band shoulder work Then: 10x DL (light) + 20x Ball slam + 10x FS (light) + 20x Wall ball + 10x OHS (light) + […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility – Over Head 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 10 Push Press Then: Warm up to KB Clean and step ups (step ups may dictate the weight), find height for step ups. Then: […]
PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 squat jumps 4x 30/30 machine of choice Then: IWT 10x Cleans (or Head Cutter Snaps) 500m ski or row go hard 🙂 2min rest 3 rounds Then: 6x Push Press […]
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 Squat jumps 2 x 30/30 machine of choice to open up the lungs a bit Then: 6x Burpee + 8x Box Jumps x 5 rounds Then: Rest 3 minutes […]
Strength #7 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 2 x 30m Tactical Lunge 3 x 5 reverse flies Then – Warm up to heavy Dead Lift (Hex or BB or KB) Then – 5x Dead Lifts (fairly […]
Strength #6 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 3 x 8 Good mornings 3 x 5 per side Maxercist Row Then – warm up to heavy-ish SLSLDL (can be with BB or KB) and do a couple […]
Strength #5 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 3 x 8 Good mornings Then – warm up to heavy-ish weight for Front Squat Then – 5x Front Squats (fairly heavy) 5x Bent Over Rows (medium weight) 5x […]