Strength/Strength EnduranceWarm up 10:00 C2/airdyne/ski erg3 x 5 Wall Squats3 x 5 SOTS2 x 10 OH Walking Lunge2 x 5 Tuck JumpsThen:Work up to 85% 1RM OHSThen, 6 x 3 OHS @ ?2:00 rest between setsThen:Ring Dip/Box Jump Ladder @ 28” box10 – 1/1-10Then:Practice KB Snatch Cool DownAthletes: Seth, Ian, Lindsay, Michael
Strength/PowerWarm up 10min airdyne3 x 5 Wall Squats3 x 5 Squat Jumps3 x 5 Tuck Jumps20 Box jumps @ 18”Then:Work up to 1RM on Snatch High Pull Then: 6 x 2 Snatch High Pull @ 90% 1RMThen: Bench Press Ladder 10 – 1 Handstands for time x 2, 60sec rest between efforts Box Jump Ladder […]
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) […]
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 […]
Power + Supplemental 10:00 warm up Then: 3 x 5 Wall Squats 3 x 5 Cuban Press 2 x 10 Shoulder Openers 4 x 10 OH Walking Lunge 30 sec Rock Carry Hold with med ball or 10-15 # DB x 3 30 sec rest between 3 x 5 Squat Jumps Then: 8x Hang Clean […]
Power 10:00 Airdyne warm up 3 x 5 wall squats 2 x 8 goblet squats 3 x 5 Squat Jumps 3 x 5 Tuck Jumps Then: 20 rounds of… 24” box jump + broad jump + jump over 18”box + broad jump (each jump goes into the next) Rest 4:00 Then: 10 rounds of… 10x […]
Strength Warm up 10:00 yoga/jog/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 1 RM on FS In the usual […]
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 […]
Strength Endurance Warm Up: 5:00 AD 3×5 Wall Squats 2×10 Shoulder Openers 2×10 Pull-ups 2×10 Box Jumps 2×10 Push-ups Then: Pull-up + Deadlift @ BW (if reasonable) + Box Jump @ 18 – 30″ 10-9-8-7-6-5-4-3-2-1 reps of each Then: Push Up + Push Press @ 2 x 20 – 40# DB/KB 10-9-8-7-6-5-4-3-2-1 reps of each […]
Strength Warm Up 10min C2/AD 3×5 wall squats 3×8 goblet squats 3×5 squat jumps + tuck jumps 2×10 shoulder openers Then: Workup to Heavy FS 2 x 5 @ 50% 1RM 2 x 4 @60% 2 x 3 @70% 2 x 2 @80% 5 x 1 @ 90% Rest 2 min between sets above 80% […]