Power Endurance 10:00 Warm Up AD/C2 3 x 5 Wall Squats 2 x 8 Shoulder Openers 2 x 5 Cuban Press 8 x Y’s, Pull Downs, 90/90s (cross over symmetry bands) 2 x 10 Goblet Squats 3 x 5 Single Leg OTB Squats Then: 1:00 Step Ups with KB in FR + 20 cal AD […]
Power Endurance 10:00 Warm Up AD/C2 3 x 5 Wall Squats 2 x 8 Shoulder Openers 2 x 5 Cuban Press 8 x Y’s, Pull Downs, 90/90s (cross over symmetry bands) 2 x 10 Goblet Squats 3 x 5 Single Leg OTB Squats Then: 1:00 Step Ups with KB in FR + 20 cal AD […]
Power Endurance 10:00 C2/AD/Ski Erg 3 x 5 Wall squats 2 x 10 Goblet Squats 2 x 20 KB Swings @ 35-50# 2 x 20 KB PP 20 – 35# Then 120m (4 laps of gym) Farmer’s Carry, 2KB @ 50# + 20x TGU (10 per side) + 240m Waiters carry (8 laps total, adjust […]
Power Endurance 10:00 C2/bike/jog 3 x 5 Wall Squats 2 x 10 OH Reach, Chest Openers 3 x 5 Cuban Press 3 x 10 Goblet Squats 3 x 5 Squat Jumps Then 15x Box Jumps @ 24-30” Box + 15x Ball Slams @ 20-30# + 15x RMM (renegade man maker) 2 @ 20-30# DB 5 […]
Power Endurance Warm up 10min 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 BB Push Press […]
Power Endurance Warm up 10min something then- Olympic Complex 6x DL,BO Row, CLean, FS, PP, BS 3 rounds @ 65, 85, 95# then ball slam + KB Swing 30-20-10 reps of each then – c’s sadistic squat ladder 1-10-1 holder KB at chest then 10 – 1 KTE LadderMark and Michael
Power Endurance 10:00 row/AD/jump rope 2 x 10 squats 3 x 10 goblet squats 2 x 20 push ups 3 x 5 squat jumps Then 10x DL + 100m sprint x 2 rounds Rest 60 sec Then 10x FS + 100m sprint x 2 rounds Rest 60 sec Then 10x BB PP + 100m sprint […]
Power Endurance Warm up 10:00 jump rope/AD/row 3 x 5 wall squats 2 x 20 wall ball 2 x 10 ball slams 4 x 10 per arm swing snatchThen 20 Cal Airdyne + 20 Ball Slams + 10 Pull Ups + 60 secs rest 8 rounds If time 2:00 FLR + 50 Atomic Sit ups […]
Power Endurance Wall squats 3×5 Goblet squats 2×10 Shoulder openers 2×10 SOTS 3×5 OHS light 2×8 Push ups 2×10 Then: OHS at 1/3 of 1RM + Ring Push Ups 30 + 20 + 10 of each Then: 30 split jumps holding 2 @ 15/20#DB’s + 30 cal all out on Airdyne + 60 sec rest […]
Yes my training space is private, only those whom I invite train here; not to be elitist only to be highly selective, we are powerfully effected by those we are surrounded by. All entrants have been given “entrance exams” to choose from. These are “tests” of fitness that challenge different aspects of one’s fitness, Strength, […]
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 […]