STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Goblet Squat deep with hip opening and postural work! Then: Work up to heavy Front Squat Then: 6 x 3 Front Squat Rest ~2min between sets During rest, complete 5x […]
Strength/Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 3 x 3 slsldl Then: Work up to a heavy DL Then: 5 x 5 Deadlift – touch and go style Complete 8x push press between sets. Then: 15m Bearcrawl + 10x […]
Power Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 3 x 3 Maxercist row 2 x 10 Good Morning Then: 10x Dead Lift @ .75 or 1x BW 20x KB Swing 60m Farmers Carry 10x Clapping Push up x 5 Then: […]
Power Endurance 10:00 Warm up with C2, Air Dyne, Jump rope 2 x 10 Shoulder Openers 3 x 5 Band Y’s 3 x 5 Wall Squat 2 x 10 Squat no weight Then: 3 x 30/30sec Squat “Rest” is bottom of the squat Two Sets, Rest 60sec between each Then: 2 x 10 RDL @75 […]
Power 2000m Row 3 x 5 wall squats 3 x 5 goblet squats 2 x 10 shoulder openers 2 x 5 OHS+SOTS combo 2 x 10 ball slams 2 x 5 squat jumps 2 x 5 tuck jumps 2 x 5 knee jumps with PVC Then: Work up to heavy knee jump 4@ 15# 3@ […]
Strength Endurance 10:00 Warm up ski/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 wall squats 30m Tactical lunge x 2 – watch posture!! Then: 10x Weighted Walking Lunge, hold DBs/KBs at sides; good posture and strict form! 20x Bulgarian Bag Swing or Halo, 10 each direction […]
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 […]
Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Mobility work 3 × 5 wall squats 2 × 5 OHS + SOTS 3 × 5 single leg squat to bench 3 × 5 squat jumps Then: Warm up to 5RM Jerk or Push Press (BB/KB/DB athletes choice) Then: 5x Jerk/PP […]
Power 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 5 Squat Jump Chest opening on Foam roller or bench Then: KB Swing + Floor Press (or) Bench Press Ladder The swing should be as heavy as the athlete can stabilize and chest press […]
Power Endurance 10:00 row/ski warm up 2 x 10 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squats 3 x 8 Good Mornings 3 x 5 Squat Jumps 3 x 5 Tuck Jumps Then: 4x 30sec DB PP / 30sec OH hold 4x 30sec push up / 30sec plank hold 4x 30sec […]