Power Endurance Warm up 5:00 C2/Airdyne and 5:00 “Catch” with 14# Med Ball Then: 20 Wall Ball 10# 20 Ball Slam 20# 10 Pull Ups 10 Push Ups Repeat x 2 Then: Bench Press + Burpee Pull Up Ladder 10/1 – 1/10 Rest 5:00 Then: P1: 30m Seated Sled Pull @BW P2: KB Swing @ 30 […]
Power Endurance 10:00 Row/ski erg/airdyne 5 x 5 Wall Squat 2 x 10 Squat 2 x 5 Goblet Squat 3 x 5 Push Press 2 @ 15-25lb DB 5 x 5 Single Leg Off-the-Box Squat (OTB) 5 x 5 Front Squat (increase weight each set)Then: 5x Front Squat + 10x FR Step Ups (5 per […]
Power Endurance10:00 row/ski/run3×5 Wall Squats3×8 Shoulder Openers3×5 Cuban Press3×8 Goblet SquatsThen:DB/KB Complex6xDL + 6xHi Pull + 6xBO Row+ 6xFSPP + 6xSplit Jump + 6xPush Ups x 3 rounds, increase weight each round2 @ 15#, 2 @ 20#, 2 @ 25#Then:Clean + FS + PP @ 65# + 5x push ups6 rounds no rest for timeThen:2x (1-6) […]
10:00 warm up row/run/bike2×5 wall squats2×10 shoulder openers2×10 squats2×10 goblet squats2×10 push press Then: “Jonesworthy” Squat 80, 64, 48, 32, 24, 12 KB Swing 40, 32, 24, 16, 12, 6 Pull Up 20, 16, 12, 8, 6, 3 Then 10 – 1 – 10 Ball Slam Ladder @ 20# Then 60min recovery ride
Power 10:00 Warm Up AD/C2 3 x 5 Wall Squats 2 x 8 Shoulder Openers 3 x 5 Squat Jumps 3 x 5 Tuck Jumps 4 x 10 OH Walking Lunges 2 x 15 Ball Slams Then: 20x Split Jumps (10/leg) + 25m sprint + walk back 25m 5 rounds Then, 3:00 rest Then: 10/1 […]
Strength Endurance Warm up 10 min row Then: Wall Squats 3 x 5 Goblet Squats 2 x 10 OH Walking Lunges 2 x 10 Then: TGU, work up to 1RM weight Then: 11 Rounds for time: 5x Heavy Ball Slams + 10x KB PP Then: Cool Down
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 – 10x DL + 5x push press how many rounds in 12:00 then – 1:00 mountain climbers + 1:00 KB swings + 1:00 body weight squats + 2:00 rest x5 rounds if time – 3×1:00 FLR […]
Strength + Supplemental Warm up 10:00, C2/Airdyne/Jump Rope 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 Shoulder Openers 2 x 10 OHS + SOTS with PVC 3 x 5 Then: Work Up to 1RM TGU 5 per side@ […]
Power Endurance Warm up: 10min C2 or Airdyne Wall Squats 3 x 5 Goblet Squats 2 x 10 OH Walking Lunges 2 x 10 Then: 100x Front Squat at 65# + 100x Wall Ball @ 20# +100x Ball Slam @ 20# 5:00 rest 500m Row (= 25 Plank Pull) + 35 Ring Dip + 45 […]
Power Endurance Warm up 10min C2/Airdyne Then: KB complex… 10x One arm KB Swing + 10x One arm Push Press each side + 10x Figure 8’s + 10x Goblet Squat + 10x KB Snatch + 10x One arm OHS each side + TGU 3 per side Then: 50x FS PP @ 65# BB 50x Wall […]