Workout Strength Endurance 10:00 warm up C2/AD/ Ski Erg wall squats 3 x 5 ball slams 2 x 20 wall ball 2 x 20 Workout: Team 1 – 10/10 – 1 Pull-up Ladder Then: 4:00 30/30 DB Push Press 2 @ 10 – 20# Rest is in OH Position Then: 10x FS @ 95- 135# […]
Workout Strength Warm up:10min C2 or Airdyne wall squats 3 x5 goblet squats 2 x 10 shoulder openers 2 x 10 SOTS Press 2 x 5 OH Walking Lunges @ 20# Then: Workup to Heavy TGU with Barbell 2×5 @ 50% per side 2 x 4 @60% 2 x 3 @70% 2 x 2@80% 1 […]
Workout Power Endurance 10:00 warm up then 3 x 5 wall squats 3 x 10 Shoulder openers Then 5x Pull Up 5x Chin Up 5x Plank Row Then: KB Mtn Climb 2 @ 20 – 35#KBs Clean + FS + OH Press 5 each 10 each 15 each 20…15….10…5 Then: BP Strip Sets or KB […]
Workout Power Endurance Warm-up: 10:00 Row 2x 5 Wall Squat, 30m Walking Lunge, 2 x 8 Goblet Squat 2 x 10 DB PP Then: 5x DB Bench Press + 10x Ball Slam @ ?# + 15x KB Swing @ 35#- 55# KB 11 rounds No rest for time Then: 5x Front Squat @ 80% 1RM+ […]
Workout Strength Warm up 10:00 5 x 5 Wall Squats 5 x 5 2 x 8 Goblet Squats deep squat to ball or low object 30m OH Walking Lunge 10#/14# DB Then Work up to Heavy BSSU on 16″/18” Box 5 @ 3@ 1@ 1@ Then 5 x 3 at 70 – 80% Then: 5 […]
Workout: Power Endurance Warm up 10:00 C2 or Ski Erg 2 x 8 Shoulder Openers 2 x 5 Cuban Press 2 x 5 Wall Squat 30m OH Walking Lunge 2:00 30/30 on machine of choice for WO Then: 30sec Row/Ski (Hard) + 2:00 “rest” During “rest period” complete 30x Step up with 2KB @ 10 […]
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 […]
Workout Power Endurance 3 x 5 Wall Squat 2 x 10 Squat 30m OH Walking Lunge 2 x 5 Burpee 2 x10 Jump Squat 3 x10 KB Swing (one set each @ 35#, 40,….) Then: 2 min Max Reps of: 5x DL@ bodyweight (BW) + 10x Strict Press @ 30-50% BW + 2 min Max Reps […]
Power 10:00 C2/AD/jump rope combo 3×5 wall squats 3×5 KB press bell up 3×10 push ups Then 100m all out row + 10x Clean/FS/PP combo rest as long as it takes to do the previous round x6 rounds total Then 20cal all out on Airdyne + 10x bench press (or KB bosu press) rest as […]
Strength 10:00 C2/AD 3 x 5 wall squats 3 x 5 cuban press 2 x 10 shoulder openers 4 x 8 Goblet squats 40, 50, 55, 60# Then Work up to Front Squat 3RM 6 x 3 FS @ ?# Rest 2:00 between sets During rest period do 5x BB BO Row @ ?# + […]