Strength Warm Up Row/Ski 10:00 2 x 8 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall squats 2 x 8 Activation Phase XSym 5 x 3 BSSU Then: Work Up to Heavy Deadlift Then: 5 x 3 DL touch and go style (no dropping) Rest 1 – 2 min between sets Then: […]
Power Endurance 2 x 8 Shoulder opener 2 x 5 Cuban press 3 x 5 Wall squat Then: Every Minute on the Minute… Minute 1: 150m Ski Minute 2: 8x Pull ups Minute 3: 15x Kettlebell Swings Minute 4: 15x Ball Slam Minute 5: 10x Goblet Squat 5 Rounds, rotate through stations, rest is the […]
Power Endurance 10:00 Jog/bike around neighborhood 3 x 5 Wall squats 2 x 8 Shoulder openers 2 x 5 Cuban press 2 x 8 Goblet squats 2 x 8 Push ups Then: Row 250m hard + 1:00 Heavy step ups (2KB@26# in FR) + 10x Push press (2@20#) + 1:00 Rest 4 rounds Then: 20x […]
Strength 10:00 either Airdyne/C2 3 x 5 wall squat 2 x 10 shoulder openers 3 x 8 goblet squats 3 x 5 single leg OTB 3 x 5 push ups 3 x 10 ball slams 15# Then: Dead Lift work up to 85-90% 1RM 5 x 3 @85% 1RM DL Rest 2:00 between sets Then: […]
Strength/Strength Endurance10:00 either Airdyne or C23 x 5 wall squat2 x 10 shoulder openers3 x 8 goblet squats3 x 5 single leg OTB3 x 5 push ups3 x 10 ball slams 15#Then:Dead Lift work up to 85-90% 1RMThen:5 x 3 @85% 1RM DLRest 2:00 between sets; During rest, complete 15m sled pull, plank positionThen:Strict Press work […]
Power Endurance 10:00 Ski Erg/Row/Airdyne 2 x 5 Cuban Press 3 x 5 Wall Squat 2 x 8 Goblet Squat 2 x 5 Push Up 3 x 10 Good Mornings Then: KB FR Squat + Deep Push Up 10-1 Ladder (10/10, 9/9, 8/8, 7/7, etc…) Then: 10x Med Ball Sit Toss 10x Ball Slam x […]
Power Endurance 10:00 Warm up row/run/bike; get HR up do intervals of 30/30 hard/easy for last 5:002×5 Wall squats2×10 Shoulder openers2×10 Squats2×10 Goblet squats2×10 Push press Then – “Road Kill” 50 Calories on the Airdyne + 20x Ball Slams 15 – 25# Slam Ball 5 Rounds Later Recovery Endurance
Power Warm up 5:00 AD/C2 3 x 5 wall squats 2 x 10 shoulder openers 3 x 5 cuban press 2 x 20 ball slams @15# ball then – 6 x 250m row all out sprint; rest 2:00 between sets, during rest do 10x push ups then – 6 x 20cal AD sprint; rest 1:00 […]
Strength Warm up: 10min C2 or Airdyne Wall Squats 3 x 5 Goblet Squats 2 x 10 Shoulder Openers 2 x 10 OH Walking Lunges @ 20# 4 x 10m Then: Workup to Heavy TGU with Barbell 2 x 5 @ 50% per side 2 x 4 @60% 2 x 3 @70% 2 x 2 […]
Power Endurance Warm up 10:00 C2 or AD Then 3 x 5 Wall Squats 4 x 10 OH Walking Lunge 3 x 5 Squat Jumps Then 15x Box Jumps on 24-30” Box + 15x Ball Slams 20-30#+ 15x RMM 2@ 20-30# DB 5 Rounds Rest 3:00min Then: Airdyne Ladder 50 Cal rest 2:00 40 Cal […]