Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 8 Push Up Then: Teams! P1 – 30m Bear Crawl P2 – Continuous RMM until Bear Crawl is complete Switch players 4 rounds Then: Teams! 2000m in 500m installments: Each player […]
Strength + Supplemental 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Tactical Lunge x 2 Then: Work up to heavy SLSLDL, @ BB or KB Then: 6 x 2 SLSLDL In between sets 10x Push ups (ring push ups, archers, etc) […]
Power 10:00 warm up ski/row 2 x 8 shoulder openers 10x OH reach, chest openers on bench Frog, L, V, 4 stretch 2 x 5 cuban press 3 x 5 wall squats 30m oh walking lunge 2 x 5 squat jumps 2 x 5 tuck jumps Then: Warm up to heavy-ish Clean, then 5 x […]
Strength Endurance 10:00 Warm Up 2 x 8 Shoulder Openers 3 x 5 Y’s and Cuban Press 3 x 5 Kb OH Press + Stretch 3 x 5 Wall Squats Then: Work up in weight to heavy Front Squat Then: 6 x 3 Front Squat rest 1 – 2 min between Then: 8 – 1 […]
Recovery Day10min easy pace C2 rower/ski erg2×5 Wall Squat2×10 Shoulder Openers 2×10 Squat2×5 Goblet Squat 26#Then10-1/1-10 Ladder: FS @ 65# + Strict Pull-Up (10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 reps slow and steady pace)Then30x Step Ups 2 @ 20 KB in FC (15 per leg) + 500m row/ski erg (recovery pace 2:10) x 3 […]
Power Endurance 10:00 C2/AD/jump rope 3×5 wall squats 2×10 shoulder openers 2×10 OH lunges then – Olympic Complex 6 reps of each…DL + BOR + Clean + FS + PP + BS + push ups x 3 rounds, increasing weight each time then – 500m Row + 30 push ups + 1:00 split jumps + […]
Power Endurance Warm up: 10min C2 or Airdyne Wall Squats 3 x 5 Goblet Squats 2 x 10 OH Walking Lunges 2 x 10 Then: 100x Front Squat at 65# + 100x Wall Ball @ 20# +100x Ball Slam @ 20# 5:00 rest 500m Row (= 25 Plank Pull) + 35 Ring Dip + 45 […]
Strength Warm up: 10min C2 or Airdyne Wall Squats 3 x 5 Goblet Squats 2 x 10 Shoulder Openers 2 x 10 OH Walking Lunges @ 20# 4 x 10m Then: Workup to Heavy TGU with Barbell 2 x 5 @ 50% per side 2 x 4 @60% 2 x 3 @70% 2 x 2 […]
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 […]