10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 OH KB press and Stretch Then: BB/KB Complex: 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squats 6x Pushpress 6x Pushup 500m Ski/Row x 3 rounds (Rest 2 min at end of total sets) Then: Increase […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m tactical lunge Then: Barbell or KB Complex – 6x Dead Lift 6x Bent Over Row 6x Hang Cleans 6x Front Squat 6x Push Press 6x Push Ups (hands on barbell for […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats Then: BB/KB Complex: 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Pushpress 6x Pushup 500m ski/Row X3 Rest: 3:00 at the end of each set Then: 40, 30, 20, 10 Calories of choice on machine. 1:1 […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Then: Barbell or KB Complex – 6x Dead Lift 6x Bent Over Row 6x Hang Cleans 6x Front Squat 6x Push Press 6x Push Ups (hands on barbell for extra challenge) X 3 rounds, […]
Power Endurance10:00 Warm Up (run/bike/ski erg)3 x 5 Wall Squats3 x 8 Shoulder Openers3 x 5 Cuban Press Mobility WorkThen:Barbell Complex, 6 reps of each:Body RowFront SquatPush PressBack SquatPush up3 rounds, increase weight each round (with BB at 45, 55, 65#)Then:10 x Pull up + 20 x KB Swing + 30 x Box jump + 40 x Push […]
Power Endurance + Strength Endurance 10:00 Warm Up Row/Ski/Airdyne 2×8 Shoulder Opener 2×5 Cuban Press Extra Mobility Work 3×5 Wall Squats 2×10 Good Mornings Then: Barbell Complex…6 reps of each movement, don’t put bar down except to change weight Dead Lift Bent Over Row Hang Clean Front Squat Push Press Back Squat Push Up (on […]
Power Endurance Warm up 5:00 C2, 5 min Airdyne 3 x 5 wall squats 2 x 10 goblet squats 2 x 10 DB PP 2 @ 15/20# 20x wall ball at 10# 20x ball slam @ 15# Then: Barbell Complex: Deadlift, BO Row, Clean, Front Squat, Push Press, Back Squat 3 Rounds @ 45, 55, […]
Strength Endurance10:00 Warm Up on Airdyne3×5 Wall Squats3×8 Shoulder Openers3×10 Y’s, T’s, 90/90’s on Cross-Over Symmetry Bands3×5 Goblet SquatsThen:Barbell Complex6x Deadlift6x Bent Over Row6x Hang Clean6x Front Squat6x Push Press6x Back Squat6x Push Up3 Rounds, increase weight each round (45, 55, 65# BB)Then:5x (5x Weighted Lunge + 5x Push Press) x4 RoundsLater:Easy 5k ~25min Athletes: Macky, […]
Power Warm up: 10min Airdyne or C2 4 x 5 Wall Squats Then: 6 way BB Complex 6x Deadlift 6x Bent Over Row 6x Clean 6x Front Squat 6x Push Press 6x Push Up Do all in a row without letting go of bar, 3 sets, rest 2:00min btw sets, increasing weight each round. 45, […]