Power Endurance 10:00 Airdyne/C2/ski erg 3×5 wall squats 2×10 shoulder openers 3×5 cuban press 10x Y’s, pull downs on bands 3×8 goblet squats 2×8 DB PP 5x squat, tuck jumps Then: 5x KB Swing + 5x Goblet Squat + 10x KB Swing + 10x Goblet Squat + 15x KB Swing + 15x Goblet Squat + […]
Power Endurance Warm up: 10:00 row/bike/ski 3×5 wall squats 2×10 shoulder openers 3×5 cuban press 10x Y’s, pull downs, 90/90s on cross over symmetry bands 3×6 goblet squats 3×10 push ups Then: 50x Pull-up Strict, Dead Hang, NO KIP Then: 10x Goblet Squat @ 70# + 2x (30sec Work/30sec Active Rest) Row @ >165m per […]
Power Endurance Warm up 5 min easy + 5 min 30/30 Row/Ski/ Airdyne Then: 2 x 10 Shoulder Openers 3 x 5 Wall Squats 3 x 5 Cuban Press Then: 2x 30m OH Walking Squat @ DB or KB (3 steps – strict then squat) 2x 30m OH Walking Lunges @ DB or KB (15m […]
Power Endurance 10min warm up Then: 2 x 10 Shoulder Opener 2 x 5 Wall Squat 2 x 5 Goblet Squat 2 x 5 SOTS/OHS Combo Then: 10x Strict Press @ 35 – 55# + 60sec Row/Ski/Airdyne (hard) + 60sec Rest Ten Rounds Keep intensity consistent or increase for all rounds Then: 60sec at each […]
Power Endurance Warm Up 10:00 run/ski erg/jog 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 […]
Power/Power Endurance Workout: 10min warm up 2 x 5 cuban press 2 x 8 shoulder openers 2 x 5 wall squat 2 x 5 squat jump 2 x 5 tuck jump 2 x 10 DB PP Then: 5x 30″ Box jump + 3x BB PP HEAVY 7 rounds Then 10x Burpee Broad Jump + 30 […]
Power Endurance 10:00 jog/bike/row 3 x 5 Wall Squat 2 x 10 Shoulder Openers 2 x 5 Cuban Press 3 x 10 Goblet Squat Then: 3x (30sec Work/30sec “Rest”) Squat “Rest” is in parallel position Three Sets, Rest 60sec between each Then: Front Rack Squat/PP KB’s 10-1 ladder (increase weight each set…until you can’t) Then: […]
Power Endurance “choose your torture” 10:00 row/jog/bike 2 x 10 shoulder openers 3 x 5 wall squats 10x each: Y’s, pull downs, 90/90s with cross over symmetry bands 3 x 6 good mornings @ 35-55# Then: choose your torture… 3 x 5/side SLSLDL, increase weight each set 3 x 5/side One-leg Weighted Off the Box […]
Power Endurance Warm up: 10min C2 or Airdyne OR SKIERG! wall squats 3 x 5 goblet squats 2 x 10 shoulder openers 2 x 10 sots 3 x 5 20x wall ball with 10# 20x ball slam with 10# then 10x C & J 25-45# 20x Pull Overs 20 – 30# 30x KB Swings @ […]
Power Endurance 10:00 airdyne/row/ski erg 2 x 10 shoulder openers 3 x 5 wall squats 10 x OH reach, chest openers 2 x 5 cuban press 2 x 8 goblet squats Then: Jonesworthy Squat 80, 64, 48, 32, 24, 12 KB Swing 40, 32, 24, 16, 12, 6 Pull Up 20, 16, 12, 8, 6, […]
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 […]