Another Birthday Work Out! And this one’s a double… Ryan and Trenton both turn 34 (: (; So, 3 strength endurance events + 4 sprints = 34 (we like to celebrate these types of things appropriately, of course) Warm Up: 10:00 row/ski/air dyne, do some 30-60 second hard efforts to get the lungs going 2 […]
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 10:00 Easy jog 3×5 Wall Squats 3×10 Shoulder Openers 10x OH Reach, Chest Openers on foam roller Toss Med Balls 5:00Then: 25m Lunge 2KB @ 45# in FC position + 25m Bear Crawl 2DB @ 30# x2 rounds Then: 2x 25m OH Walking Lunge @ 85# BB Then: 10 – 5 Front Squat […]
Power Endurance10:00 Warm Up AD/C23 x 5 Wall Squats2 x 8 Shoulder Openers2 x 10 Goblet Squats3 x 5 Single Leg OTB SquatsThen:1:00 Step Ups with KB in FR + 20 cal AD + 20m Bear Crawl + 8x Pull Ups5 roundsThen:GUSU’s with 25# bar + KTE30 – 20 – 10 reps eachCool downAthletes: Betsy, […]
Power + supplemental Warm up 10:00 AD/C2 3×5 wall squats 2×10 goblet squats 2×10 push press 2×10 shoulder openers 3×5 squat jumps 3×5 tuck jumps then – knee jumps @PVC, then add weight… 3×3@ PVC 2×3@ 15#? 2×2@ 25 4×1@ 35… then – 1:00 all out AD sprint + 6x clean & press heavy-ish KB […]
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 10min something 3×5 wall squats 3×5 cuban press 2×5 squat jumps 3 x 5 OHS + SOTS PVC Then 250m sprint row + 20x double box jumps + 2:00 KB Swing 40# + 2:00 rest x5 rounds Then 5 RMM + 5 FTH + 3 FST Bear Crawl x3 Rounds
Strength Endurance 10:00 warm up row/ski 2 x 8 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 KB swings 2 x 10 Push Ups then – 15m weighted walking lunge + 15m bear crawl (same weight) x 6 rounds then – 15m OH walking lunge (25-45# plate overhead) […]
Strength + Supplemental Warm up:10min C2 or Airdyne wall squats 3 x 5 goblet squats 2 x 10 shoulder openers 2 x 10 SOTS Press 2 x 5 OH Walking Lunges @ 20# Then: Workup to Heavy TGU with Barbell 2 x 5 @ 50% per side 2 x 4 @ 60% 2 x 3 […]
Strength + Power Supplemental Warm up:10min C2 or Airdyne wall squats 3 x 5 goblet squats 2 x 10 shoulder openers 2 x 10 SOTS Press 2 x 5 OH Walking Lunges @ 20# Then: Workup to Heavy TGU with BARBELL 2 x 5 @ 50% per side 2 x 4 @ 60% 2 x […]