STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 3 x 5 SOTS Press with PVC 30m OH walking lunge, forward backward with one arm then switch Then: Warm up to Heavy-ish Overhead Squat (can be single arm or just with PVC […]
Strength Warm up 10:00 C2 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 2 x 15m walking lunge 2 x 15m Oh walking lunge 2:00 30/30 DB PP 2 @ 10# Then: Warm up to heavy-ish TGU 6 x 2 TGU at 80-90% 1RM rest 2:00 between sets […]
Power Endurance 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Then: 30 Step up 2 @ 20/25#KB in front rack + 250m Row (all out) rest 2:00 3 rounds Then: 8 x Sled Push/Sled Drag + (2 @ 45# plates for Frank/1 @ 45# for […]
Power Endurance 10:00 Ski/Row Warm Up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 4x 30/30 sec sprint/easy machine of choice Then: 2:00 30/30 sec DB PP/OH Hold + 250m Row + 60x Mtn Climber (total) Rest 2:00 x 3 Rounds Then: 2:00 30/30 Push […]
Strength + Supplemental Power Endurance Warm up 10:00 C2 2 x 10 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squat 3 x 6 Goblet Squat Then – Warm up to Heavy Front Squat (80% 1RM) Then – 5 x 3 Front Squat @ 80% 1RM Rest 2:00 between rounds Then – […]
Power Endurance 10:00 Airdyne Warm Up 3 x 5 wall squats 2 x 10 Squat 3 x 5 Jump Squat 3 x 5 KB Bell Up Press Then: Team WO 3x (1-6) Pull-up Ladder for Time: Rest 3:00 Then Team Burpee Ladder 10 – 1 for Time: Rest 3:00 Then: Team DB/KB PP Ladder 1 […]
Power + Strength Endurance 10:00 warm up row/bike/jog 3×5 wall squats 2×10 shoulder openers 3×5 SOTS then – 1-10-1 burpee ladder then- tail pipe 6x250m row; hold KB in FR during rest (rest as long as row effort) then – 1-10-1 KTE ladder
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 warm up 10:00 C2 2 x 10 shoulder Openers 3 x 5 cuban press 4 x 8 push ups 5 x 5 wall squats Then: 1 – 6 pull up ladder x 3 Rest: 1 – 6 dip ladder x 3 Then: 10x DB PP 20/30# 10x Med Ball Throw @ 14# 250m […]