Workout: Strength 10 Min. Warm Up 2 x 8 Shoulder Openers 3 x 5 wall squats 2 x 5 Cuban Press 4 x 10 Push ups 3 x 15 Goblet Squats Then: Work up to 5RM Bench Press Then: 5 x 5 @ ________ 10x Over head Squats between Rounds @ 65-85# Then: 2:00 FLR […]
Workout: Power Endurance 10 min Warm Up 2 x 8 Shoulder Openers 3 x 5 Wall Squat 2 x 5 Cuban Presses 2 x 10 Squat 2 x 5 Goblet Squat 30m Lunge Then: 30sec Box Jump @ 24″ + 60sec Step-up + 30sec Rest X’s 7 Rounds Then: 10x Clean & Jerk 65 – […]
Warm up 10:00 Wall Squats 5 x 5 work on form, Goblet Squats 2 x 8 deep squat to ball or low object 25 # DB then 35#KB 4 x 10m OH Walking Lunge 10# DB Then Work up to Heavy BSSU on 16″ Box ( : 5 @ 3@ 1@ 1@ Then 5 x […]
Workout: Strength 2×5 Wall Squat 2×10 Squat 2×5 Goblet Squat 2x20m Lunge Then: 30sec Box Jump @ 24″ + 60sec Step-up + 30sec Rest Seven Rounds Then: 10x Clean & Jerk 65 – 85#+ 250m Row @ 1:30-1:40/500m pace + 2:00 minute Rest Four rounds Then: 25x Lunge + 60sec Wall Sit Three Rounds
Workout: Strength warm up 10:00 Then: 2 x 5 Wall Squats 2×10 Squat Then: Goblet Squat Ladder 10x each @ 35, 40, 45, 50, 55# Then: DL 10x @ 95# 5x @ 135# 3×3 @ ?# Then: Back Squat 10×10 @ 135# + ??? chain Do 10x Proper Push-up between each set Then: if time […]
Workout Strength: 10:00 C2/Ski Erg 3 x 5 wall squats 3 x 8 Cuban Press 4 x 10 Push ups 3 x 15 Goblet Squats Then: Then Work up to 5RM Bench Press 5 x 5 @ Then: 10x OHS between Rounds @ 65-85# for form Then 2:00 FLR + 50 Atomic Sit ups x […]
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 […]
Power Endurance/Strength Endurance 10:00 warm up 3×5 wall squats 2×10 shoulder openers 3×5 SOTS 1-10-1 burpee ladder then- tail pipe on C2 3 x 250m row + hold KB in FR 2 @ 26 – 40# for time then – 1-10-1 KTE ladder
Power Endurance 5:00 C2/AD 3×5 wall squats 2×20 wall ball 2×20 ball slams 3×10 box jumps 18” box then – 5x DL + 10x push press how many rounds in 12:00 then – 1:00 mountain climbers + 1:00 KB swings + 1:00 body weight squats + 1:00 rest x5 rounds if time – 3 x […]
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 + OHS+ BS + push ups x 3 rounds, increasing weight each time then – 500m Row + 30 push ups + 1:00 split jumps […]