Strength and Power Endurance 10:00 Warm Up Ski/Row/Airdyne 2 × 8 Shoulder Openers 2 x 5 Cuban Press Extra work on mobility 3 × 5 Wall Squats 30m OH walking lunge, forward and backward one hand up, then switch Then: Work up to a heavy TGU Then: 6 x 2 TGU per side Between Sets, […]
Power Endurance 10:00 warm up C2, add 30/30 (hard/easy) for last 5:00 2 x 8 shoulder openers 2 x 8 xsym Y’s and Flys 2 x 5 cuban press 3 x 5 wall squats Then: 250m Row or Ski + 30 Step up 2 @ 10 – 15#KB in front rack + 1:00 rest 3 […]
Power Endurance 10:00 Ski/Row Warm Up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 4x 30/30 sec sprint/easy machine of choice Then: 2:00 30/30 sec DB PP/OH Hold + 250m Row + 60x Mtn Climber (total) Rest 2:00 x 3 Rounds Then: 2:00 30/30 Push […]
Strength Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats Then: 6-way BB or KB Complex… 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Push Up *do NOT put the bar down until push […]
Power Endurance 10:00 Ski/Row 2 × 8 Shoulder Openers 2 x 5 Cuban Press Mobility Work 3 × 5 Wall Squats 4 x 30/30 machine of choice to open up the lungs a bit Then: 10x Ball Slam + 5x Pull Up 8-10 rounds Then: 10x Bulgarian Bag Swings + 5x RMM 8-10 rounds Then: […]
Power Endurance Warm up 10:00 ski or row 2 x 8 Shoulder Opener 2 x 5 Cuban Press 3 x 5 Wall Squats 30m OH Walking Lunge Then: P1: OH Walking Lunge, both arms up, with KB or DB (while Partner Skis/Rows) P2: 60 sec ski erg/row/ or bike sprint – go hard!! Switch x […]
Power Endurance + Strength Endurance 10:00 Warm Up Row/Ski/Airdyne 2×8 Shoulder Opener 2×5 Cuban Press Extra Mobility Work 3×5 Wall Squats 2×10 Good Mornings Then: Barbell Complex…6 reps of each movement, don’t put bar down except to change weight Dead Lift Bent Over Row Hang Clean Front Squat Push Press Back Squat Push Up (on […]
Power Endurance 10:00 warm up ski/row/airdyne 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 10 good morning OH mobility floor or bench Then: KB or BB Clean + Push Press Ladder 10 – 1 Same weight, so Clean will be light; focus should be on form […]
Power Endurance Warm up 10:00 C2 row 3×5 wall squats 3×8 goblet squats 3×5 OHS+SOTS combo w/PVC 2×10 shoulder openers 3×5 push ups 2×15 ball slams 15/20# ball Then- 6x500m row, 3:00 rest Do 45 sec FLR during rest Then – 10-1 Ring Dip Ladder Between each rung of ladder, do 10x split jumps (per […]
Power Endurance Warm Up 10:00 Airdyne 3 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 Shoulder openers 2 x 15m OH Walking Lunge 3 x 5 Squat Jumps Then: 30 – 20 – 10 reps of each Whip Smash Rope + Bulgarian Bag Broad Jump @ 26# Bag + KB OH […]
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 […]