Strength + Supplemental Warm up 10:00 Then: 3×5 Wall Squats 3×5 OHS +SOTs with PVC 3×10 KB Swings 2×10 Shoulder openers Then: Work up to heavyish Back Squat – go to quads parallel, no deeper. Then: 5 x 2 Back Squats at 80% 1RM Rest 2:00 between sets, and complete 8x plank rows during rest. […]
Power 10:00 Airdyne warm up 3 x 5 wall squats 2 x 8 goblet squats 3 x 5 Squat Jumps 3 x 5 Tuck Jumps Then: 20 rounds of… 24” box jump + broad jump + jump over 18”box + broad jump (each jump goes into the next) Rest 4:00 Then: 10 rounds of… 10x […]
Power 10:00 warm up 3 x 5 wall squats 2 x 8 goblet squats 3 x 5 Squat Jumps 3 x 5 Tuck Jumps Then 24” box jump + broad jump + jump over 18”box + broad jump 20 rounds, rest 4:00 Then 10x Deadlifts + 5 Burpees 10 rounds Then 10 x 10 Push Plank […]
Power 10:00 Airdyne/C2 3 x 5 wall squats 2 x 10 shoulder openers 2 x 5 cuban press 2 x 8 goblet squats 3 x 5 squat jumps 3 x 5 tuck jumps Then: 20 rounds of… 24” box jump + broad jump + jump over 18” box + broad jump (each jump goes into […]
Warm up: 10 min 3 x 5 wall squats 2 x 8 goblet squats 3×5 Squat Jumps 3 x 5 Tuck Jumps Then 20 rounds 24” box jump + broad jump+ jump over 18”box + broad jump rest 4:00 then 10 Rounds 10x Accelerating Back Squat Bar + Chains + 5 Burpees Then 10 x […]