Power Endurance 10:00 row/ski erg 3 x 5 Wall Squat 2 x 5 Goblet Squat 2 x 10 Shoulder Opener 2 x 5 Cuban Press 2 x 30m OH Walking Lunge Then 5x OH Press + 10x Ball Slam @ ?# + 15x KB Swing @ 40-62# KB 11 rounds No rest for time Then […]
Power Endurance 10:00 row/ski erg 3 x 5 Wall Squat 2 x 5 Goblet Squat 2 x 10 Shoulder Opener 2 x 5 Cuban Press 2 x 30m OH Walking Lunge Then 5x OH Press + 10x Ball Slam @ ?# + 15x KB Swing @ 40-62# KB 11 rounds No rest for time Then […]
Power Endurance warm up 10:00 C2/AD/Jump Rope wall squats 3 x 5 ball slams 2 x 20 wall ball 2 x 20 Then Team 1 – 10 – 1 Pull-up Ladder (alternate with teammate for rest) Then 4:00 30/30 DB Push Press Rest is in OH Position Then 10x DL @ 135# every 60sec for […]
Power Endurance 10:00 Warm Up 3 x 5 Wall Squats 2 x 10 Shoulder Openers 2 x 5 Cuban Press 2 x 5 Goblet Squat Then Work up to Heavy FS Then 5 x 5 FS @ 5RM Then 30sec Row @ >150m pace + 90sec Rest During Rest player must complete 7x Burpee/Pull-up Player […]
Power Endurance 10:00 Warm Up 3 x 5 Wall Squat 2 x 10 Squat 2 x 15m OH Walking Lunge 2 x 5 Burpee 3 x 10 KB Swing (one set each @ 35#, 44#, 53#) Then: 2 min Max Rounds of: 5x DL @ bodyweight (BW) + 10x Strict Press @ 30-50% BW + […]
Power Endurance 10:00 Warm Up Wall Squats 3 x 5 Goblet Squats 3 x 10 30m OH Walking Lunge x 2 Then: BSSU Ladder 5, 4, 3, 2, 1 Increase weight each rung Then: 2:00 Ski Erg + 2:00 Sled Push Heavy + 2:00 Burpees x 4 rounds
Power Endurance 10:00 Warm Up 2 x 5 cuban press 3 x 5 wall squat 2 x 30m oh walking lunge 2 x 5 push ups Then, learn TGU Work Up to 2RM TGU, then 6 x 2 @ 2RM Then 1:00 Ski Erg + 1:00 OHS 1:00 Ski Erg + 1:00 Push Up (rings […]
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 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) […]