Power Endurance 10:00 Warm Up 3 x 5 Wall Squat 2 x 10 Shoulder Opener 3 x 5 Cuban Press 3 x 8 Goblet Squat Then: 3x (30sec Work/30sec “Rest”) Squat “Rest” is in quads parallel position Three Sets, Rest 60sec between each Then: Front Rack Squat/PP KB’s 10-1 reps (increase weight each set…until you […]
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 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 10:00 jog/bike/row 3 x 5 Wall Squat 2 x 10 Shoulder Openers 2 x 5 Cuban Press 3 x 10 Goblet Squat Then: 3x (30sec Work/30sec “Rest”) Squat “Rest” is in parallel position Three Sets, Rest 60sec between each Then: Front Rack Squat/PP KB’s 10-1 ladder (increase weight each set…until you can’t) Then: […]
Power Endurance 10:00 Warm Up AD/C2 3 x 5 Wall Squats 2 x 8 Shoulder Openers 2 x 5 Cuban Press 8 x Y’s, Pull Downs, 90/90s (cross over symmetry bands) 2 x 10 Goblet Squats 3 x 5 Single Leg OTB Squats Then: 1:00 Step Ups with KB in FR + 20 cal AD […]
Power + Supplemental 10min Warm Up Wall Squats 3 x 5 OH Reach 2 x 10 Chest Openers 2 x 10 OHS + SOTS Press 2 x 5 Squats 2 x 10 Squat, Tuck Jumps 2 x 5 Then: Warm up to Clean Hi – Pull Then: 15x Clean Hi-Pull @ 60% 1RM + 4:00 […]
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 […]
Strength + Supplemental Warm up 10:00 3 x 5 Wall squats 3 x 8 Strict OH press 3 x 8 Shoulder openers 3 x 8 Goblet Squats @40#, 50#, 60# KB 3 x 5 Squat Jumps 3 x 5 Tuck Jumps Work up to 2RM Front Squat Then: 2x FS @ 80%1RM + 5x Box […]
Power Endurance 3×5 Wall Squat 3×10 Squat Then: 3x (30sec Work/30sec “Rest”) Squat “Rest” is in parallel position Three Sets, Rest 60sec between each Then: Front Rack Squat/PP KB’s 10-1 reps (increase weight each set…till you can’t) Then: 10x Lunge 2 DB/KB FC @ 20 – 45# + 30sec AirDyne Ten Rounds Then: 30sec Ball […]
Workout: Power Endurance Warm up 10:00 Airdyne of C2 2 x 8 Shoulder Openers 2×5 Wall Squat 2 x 5 Cuban Press 30m OH Lunge w/10# Then: Renegade Man-Maker Ladder: 10 reps @ 2 x 8-15# DB 8 reps @ 2 x 10-20# DB 6 reps @ 2 x 15- 25# DB 4 reps @ 2 […]