Power Endurance 3 x 5 Wall Squat 3 x 10 Squat 4 x 20 OH Walking Lunge Then Front Squat/PP with KB’s 10-1 reps (increase weight each set until max) Then 10x Lunge 2 DB/KB FC @ 20 – 45# + 30sec AirDyne + 60 seconds rest x8 Rounds Then 30sec Ball Slam + 60 […]
Power Endurance Run the Blue Tower 2 miles, 1000′ vert gain 2 hours later 10:00 Row 3 x 5 wall squats 3 x 8 Goblet squats 3 x 10 ball slams @ 15-20# Then Work up to heavy Back Squat, 135# – 195# Then 20 rounds, one round every 2:00 minutes 8x BS with Chains […]
Power Endurance Warm up 10min jog 3×5 wall squats 3×8 goblet squats 2×8 push press 2×15 ball slams 3×5 squat jumps + tuck jumps 2×10 shoulder openers then – Short circuit… 20 ball slams + 1:00 mountain climbers + 250m row C2 + 90sec rest x4 rounds then – 5x Lunge + 5x Push Press […]
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 2×5 Wall Squat 2×10 Squat 2×5 Goblet Squat Then: Ball Slam Ladder/Wall Ball/Burpees 15 reps of each x 3 Then: 10x Goblet Squat + 5m-10m-15m-20m Shuttle Run (carrying two KB/DB in hands farmers carry position in street) x 2 Then: 20 reps Back Squat @ 45 – 85# + 90sec […]
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 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 Warm up: 10min C2 or Airdyne OR SKIERG! wall squats 3 x 5 goblet squats 2 x 10 shoulder openers 2 x 10 sots 3 x 5 20x wall ball with 10# 20x ball slam with 10# then 10x C & J 25-45# 20x Pull Overs 20 – 30# 30x KB Swings @ […]
Power Endurance 10:00 airdyne/row/ski erg 2 x 10 shoulder openers 3 x 5 wall squats 10 x OH reach, chest openers 2 x 5 cuban press 2 x 8 goblet squats Then: Jonesworthy Squat 80, 64, 48, 32, 24, 12 KB Swing 40, 32, 24, 16, 12, 6 Pull Up 20, 16, 12, 8, 6, […]
Power Endurance 10:00 C2/bike/jog 3 x 5 Wall Squats 2 x 10 OH Reach, Chest Openers 3 x 5 Cuban Press 3 x 10 Goblet Squats 3 x 5 Squat Jumps Then 15x Box Jumps @ 24-30” Box + 15x Ball Slams @ 20-30# + 15x RMM (renegade man maker) 2 @ 20-30# DB 5 […]