IWT 10:00 warm up 2×5 wall squat 2×8 shoulder openers 2×5 cuban press 2×5 goblet squat then 10x Clean & Jerk 50% 1RM which is likely 50% BW (or so) + 500m row 3 rounds, 2:00 rest between rounds then 10x Front Squat 70% 1 RM this will be closer to 75% BW (go up […]

Power Endurance 10:00 warm up 2×10 shoulder openers 3×5 wall squats 3×5 cuban press 2×5 goblet squat Then KB Javorek Complex 6x DL 6x Curl 6x Front Squat 6x Jerk 6x OHS 6x Snatch or Back Squat 3 rounds, increase weight each round Then: Team Play P1: 10x C & J + 500m Row P2: […]

Power Endurance 10:00 warm up 2 x 5 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 10x DB PP x 2 then HSPU Ladder 10 – 1 (or handstand Holds) Then 10x Bench Press + 20x Whip Smash x 5 Then 6:00 30/30 row, real time based on 500m time or […]

Power Endurance 10min Airdyne 3×5 wall squats 2×5 shoulder openers 2×5 cuban press then: 6 way BB Complex 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Back Squat 6x Push Up rest 1-2:00min btwn rounds. increase weight each round: 65, 85, 95# then 5x Split Squat 2 […]

Power Endurance Warm up 10 min Jog then Wall squats 3 x 5 Goblet squats 3 x 8 A-T-Bench 3 x 5 Push ups 3 x 5 then 10 – 1 Ladder Push plank Row 2 DB 15-35# + Front Squat @75-135# then Med Ball Sit Toss 5 x 10 @ 18# ball Cool Down

Power Endurance 10:00 warm up 2 x 10 shoulder openers 3 x 5 cuban press 3 x 5 wall squat Then: Learn SLSLDL 5 x 4 @ 65# Then 10x Dead Lift + 250m Row 6 rounds Then 10x KB Swing + 60sec Airdyne 5 rounds

Power Endurance 10:00 C2/AD/Ski Erg 3×5 Wall squat 2×10 Shoulder Opener 3×5 Cuban Press 3×8 Goblet Squat Then: Javorek DB/KB Complex 6x Hi-Pull 6x Bent over row 6x Hang Clean 6x Front Squat Push Press 6x OHS & SOTS Press 6x Push Up & 1 arm row 3 sets, increase weight each set; don’t put […]

Strength/Power Endurance 10:00 Warm Up 3×5 wall squats 2×10 shoulder openers 3×5 cuban press 3×5 goblet squats 3×5 bent over rows 10x OH reach, chest openers 5x squat jumps, tuck jumps, 18″ box jump Then: Pull-up + Deadlift @ + Box Jump @ 40″ 10-9-8-7-6-5-4-3-2-1 reps of each 3:00 intermission Then: Sit Up + Push […]

Power Endurance 10:00 jog/bike 2 x 10 Shoulder Openers 8 x XSym Y’s, Flys, Rows 3 x 5 Wall Squat 3 x 6 Goblet Squat 3 x 5 Squat Jumps Then: Clean/Front Squat/Jerk:  2x 5/5/3 @ 70% (of C&J) 2x 4/4/3 @ 75% 2x 3/3/3 @ 80% Then: 8×2 Front Squat @ 80-85% 1RM Rest […]

Power Endurance 10:00 row/bike/ski 10x OH reach 10x Chest opener 2 x 5 cuban press 3 x 5 wall squats 2:00 30/30 DB PP (“rest” is OH hold) then 3x (1-4 ladder) pull ups team for time (alternate rungs with teammate) rest 2:00 3x (1-4 ladder) push ups team for time then 400m ski erg/C2/or […]