Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 3 x 6 Goblet squats Then: 6 way BB Complex (or DB/KB) 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Back Squat (if DBs […]
Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m OH walking lunge Then: One KB Swing Snatch + One Reverse TGU + One Windmill equals one rep 5x each side Then: 10x Head Cutter 10x Ball Slam 20x Split Jump […]
Power Endurance 10:00 Warm Up 2 × 8 Shoulder Openers 2 x 5 Cuban Press Work on mobility 3 × 5 Wall Squats 3 x 5 Squat Jump 2 x 10 Good Morning Then: KB Swing + Push Up Ladder 1 – 10/10 – 1 1 Swing (heavy)/10 Push up, make them hard – rings, […]
Power Endurance 10:00 Ski/Row 2 × 8 Shoulder Openers 2 x 5 Cuban Press Mobility Work 3 × 5 Wall Squats 4 x 30/30 machine of choice to open up the lungs a bit Then: 10x Ball Slam + 5x Pull Up 8-10 rounds Then: 10x Bulgarian Bag Swings + 5x RMM 8-10 rounds Then: […]
Power Endurance 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat OH Mobility work on Floor or Foam roller 3 x 5 SOTS press Then: Work up to heavy Push Press (DB, KB, or BB) 5x Push Press Rest some between sets, & during rest complete […]
Power 10:00 warm up row/ski/airdyne 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat Then- 15m Heavy Sled Push 10x Ball Slam 10x Box Jumps 5 rounds for time Rest 3:00 Then: 1:1 30m Bulgarian Bag Broad Jump + Hold plank while waiting for teammate to finish 3 Rounds […]
Power Endurance Warm up 10:00 row 2 x 8 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squats 10x OH Reach, Chest Openers Then – 10 Strict Press @ 10-25# DB’s OR KBs+ 2:00 Interval (go hard) Row or Ski or Airdyne 3 sets/2 minutes rest between efforts (Use same machine for […]
Power Endurance 10 minute jog/bike 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 3 x 5 squat jumps Then: KB Swing & Ball Slam Progression: 10x @ each of the following weights: as an example, weights of course should be adjusted for athlete. 35lb KB/ 16lb Ball, 44lb […]
Power Endurance Warm up 10:00 2 x 8 Shoulder Opener 2 x 5 Cuban press 3 x 5 Wall Squats 30m OH Walking Lunge (1 lap forward/backward per arm) Then: Teams: P1: OH Walking Lunge Both arms up, with KB or DB (While Partner Skis/Rows – same time) P2: 60 sec ski erg/row/ or airdyne […]
Power Endurance Warm up: Wall Squats 3 x 5 Wall Ball 2 x 15 @ 14# Ball Slam 2 x 15 @ 15# Squat Jumps 3 x 5 1:00 RMM + 10 Pull Ups + 20 Goblet Squats w/ 30/35/40# KB 4 rounds 5:00 rest then 2:00 KB Swings + 500m Row + 40 Cal Airdyne […]