Power Endurance Run the Blue Tower 2 miles, 1000′ vert gain 2 hours later 10:00 Row 3 x 5 wall squats 3 x 8 Goblet squats 3 x 10 ball slams @ 15-20# Then Work up to heavy Back Squat, 135# – 195# Then 20 rounds, one round every 2:00 minutes 8x BS with Chains […]
Strength Endurance / Power Endurance Warm Up 3 x 5 wall squats Then – Lets try a LIGHT!! Olympic Complex 6x each Dead Lift BO Row Clean Front Squat Push Press OHS or Back Squats 3 rounds, @ 65, 85, ???# Then – Bench Press @ 135# + Pull Ups + Seated Military Press with […]
Power Endurance Warm up 10min something 3×5 wall squats 3×5 cuban press 2×5 squat jumps 3 x 5 OHS + SOTS PVC Then 250m sprint row + 20x double box jumps + 2:00 KB Swing 40# + 2:00 rest x5 rounds Then 5 RMM + 5 FTH + 3 FST Bear Crawl x3 Rounds
Power Endurance Warm up 10:00 Ski Erg 2×5 Wall Squat 2×5 Goblet Squat 2x20m Lunge 2x20m OH Lunge Then: Work up to Heavy BSSU Then: 2×3 per leg @ 70% 1RM 2×2 @ 80% 1RM 6×1 @ 90% 1RM Rest 5:00 Then: 5x Heavy Goblet Squat + 10x Box Jump @ 24 – 30” 30 […]
Power Endurance Warm up 10min jog 3×5 wall squats 3×8 goblet squats 2×8 push press 2×15 ball slams 3×5 squat jumps + tuck jumps 2×10 shoulder openers then – Short circuit… 20 ball slams + 1:00 mountain climbers + 250m row C2 + 90sec rest x4 rounds then – 5x Lunge + 5x Push Press […]
Power Endurance 10:00 Warm Up 3 x 5 Wall Squat 2 x 10 Shoulder Opener 3 x 5 Cuban Press 3 x 8 Goblet Squat Then: 3x (30sec Work/30sec “Rest”) Squat “Rest” is in quads parallel position Three Sets, Rest 60sec between each Then: Front Rack Squat/PP KB’s 10-1 reps (increase weight each set…until you […]
Power Endurance 10:00 row/ski erg 2×5 Wall Squat 2×10 Squat 2×5 Goblet Squat Then: Ball Slam Ladder/Wall Ball/Burpees 15 reps of each x 3 Then: 10x Goblet Squat + 5m-10m-15m-20m Shuttle Run (carrying two KB/DB in hands farmers carry position in street) x 2 Then: 20 reps Back Squat @ 45 – 85# + 90sec […]
Power Endurance Warm up 10:00 2 x 5 wall squats 2 x 5 shoulder openers 2 x 5 cuban press Then: KB FR Squats Squat Jumps Walking Lunges FC Forward & Backward Burpees 2 x 10 of each Then: KB Swings @ 50# + Lunge or Split Jumps 50, 40, 30, 20 of each Then: 1x […]
Power 10:00 warm up 3 x 5 wall squats 2 x 8 goblet squats 3 x 5 Squat Jumps 3 x 5 Tuck Jumps Then 24” box jump + broad jump + jump over 18”box + broad jump 20 rounds, rest 4:00 Then 10x Deadlifts + 5 Burpees 10 rounds Then 10 x 10 Push Plank […]
Power Endurance Warm up 10:00 C2 Wall squats 3 x 5 Goblet Squats 3 x 8 Push ups 3 x 5 Then: Tabata Fun! 8 rounds (20sec work/10sec rest) of… Squats Push ups Ball Slams Sit Ups KB Swings Then 10 pull ups + 90 sec wall sit x 3 Cool Down Athletes: Enzo, James […]
POWER WO#6 10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 30m Tactical Lunge 2 x 5 Push Ups (**If big class, break up into two groups team 1 / team 2, then switch) Then – (team 1) 30x […]
POWER WO#5 10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 5 per side KB Press and Stretch 2 x 5 per side Split Jumps Then – Warm up to BB/DB Push press or athletes can try a Jerk […]
POWER WO#4 10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 Push Press 2 x 8 Goblet Squats Then – 10x KB Swings 10x Ball Slams 60sec OH Plate Hold 60sec rest X 5 rounds (medium heavy weights) […]