Power Endurance 10 minute jog/bike 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 3 x 5 squat jumps Then: KB Swing & Ball Slam Progression: 10x @ each of the following weights: as an example, weights of course should be adjusted for athlete. 35lb KB/ 16lb Ball, 44lb […]

Power Endurance 10 minutes row/bike/jog 2 x 8 Shoulder Openers 2 x 5 Cross Sym Y’s 2 x 5 Cuban Press 3 x 5 Wall Squat 2 x 5 Squat Jump Then: Team 1: 5 x 20 KB Spike Swing Increase weight each set, 1:1 work:rest ratio (partner swings while other rests) Team 2: 8x […]

Power Endurance Warm up 10 minutes C2/ski erg/air dyne 2 x 8 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 RDL Then: Warm up to DB PP and Dead Lift weights Then: 10 DP PP + 2:00 row (hard effort) x 3 rounds, rest 2:00 between rounds 5:00 […]

Power Endurance 10:00 row/ski/jog 2 x 8 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squat 3 x 20 Air Squat Then: Jump Progression 5 @ Squat Jump (No Box) 5 @ 16″ Box 5 @ 20″ Box 5 @ 24″ Box rest 1:00, repeat Then: 10x Goblet Squat + 20x Split […]

Accumulation, Power Endurance Warm Up 10 min Row @ easy pace 2 x 10 Shoulder Openers 2 x 10 KB Press and Stretch 2 x 5 Wall Squat 2 x 10 Squat 2 x 5 Goblet Squat Then: 2000m Row + 10x Double Kettlebell Overhead Press + 20x Double Kettlebell Snatch + 30x Double Kettlebell […]

Power Endurance 10:00 warm up row/ski/airdyne 3 × 5 wall squats 2 × 10 goblet squats 2 × 10 shoulder openers 3 × 5 OHS + SOTS combo 3 × 10 DB PP Then 5 x 3 Front Squats, increase weight each set Then 20x pull up + 50 cal AD/Ski/Row + 50x goblet squats + […]

Lower Body Injury Work Out Having a lower body injury is a great excuse to get a super strong core and upper body! (;(; And airdyne arms only is always a fun way to start the morning…Can be done by uninjured parties as well of course. Warm Up 10:00 seated ski erg or arms only […]

Strength & Power Endurance 10:00 Warm Up (row/ski/airdyne) 2 x 8 Shoulder Openers 3 x 5 Y’s and Cuban Press 3 x 5 Kb OH Press + Stretch 3 x 5 Wall Squats 30m Tactical lunge (forward and backward) 2 x 10 KB Swings Then: 5x Split squat per leg (KB or DB in FR […]

Power Endurance 10:00 Ski/Row/Airdyne 2 x 10 Shoulder Opener 2 x 5 Wall Squat 2 x 10 Push-Up 2 x 10 Good Morning @ 45# BB or KB 6 x 3 Strict Pull-Up Then: Work Up to Heavy Floor Press (KB, DB, or BB) Then: 3x Floor Press + 10x Bent Over Row + Rest […]

Strength + PE Supplemental 10:00 warm up on C2 rower or Airdyne Shoulder openers 2 x 10 Cuban press 2 x 5 Wall squats 3 x 5 Goblet squats 2 x 10 OH walking lunge 30m per arm Then – Work up to Heavy TGU Then – 6 x 2 TGU per side Rest 2:00 […]