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 […]
Power Endurance Warm up 10:00 C2/AD 2 x 10 Shoulder Openers 4 x 8 Crossover Symmetry 5 x 5 Wall Squats Then: 30sec Bulgarian Bag Squat + OH Press 30sec Broad Jump with same Bulgarian Bag x 5 Rounds Rest 3:00 Then: 15m Heavy Sled Push + 8x Accelerating Back Squats Bar + Chains x […]
Power Endurance 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat OH Mobility work on Floor or Foam roller 3 x 5 SOTS press Then: Work up to heavy Push Press (DB, KB, or BB) 5x Push Press Rest some between sets, & during rest complete […]
Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good morning Then: 5x Step up (Per side) with high knee drive 10x Chest Press 10x GHD or Weighted Sit up 10x Body row X4 Rounds (Minimal Rest) Then: 10—1 Ladder: Ball Slam/Strict press (10/1, 9/2, 8/3, etc) Then: 8x 30/30 Hard/Easy machine of […]
Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m OH walking lunge (Forward/back- switch) Then: 2x TGU (Per side) 30 sec ring support 60 sec sprint on machine of choice X5 Rounds (Minimal rest) Then: 10x Frog hops 8x Burpee 30 sec per side side plank hip lifts (Both sides) X4 Rounds (Minimal […]
Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet squats Then: On the minute of: 10x Split Jumps 10x Atomic Situp 10x KB Swing 10x KTE (Or Feet to hands with exercise ball) X5 Rounds (Complete each exercise on the minute, whatever you have left of the minute is rest) Then: 10—1 […]