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% […]
Power Endurance Warm up 10:00 Ski Erg 2×5 Wall Squat 2×5 Goblet Squat 2x20m Lunge 2x20m OH Lunge Then: Work up to Heavy BSSU Then: 2×3 per leg @ 70% 1RM 2×2 @ 80% 1RM 6×1 @ 90% 1RM Rest 5:00 Then: 5x Heavy Goblet Squat + 10x Box Jump @ 24 – 30” 30 […]
Power 10:00 warm up 3 x 5 wall squats 2 x 8 goblet squats 3 x 5 Squat Jumps 3 x 5 Tuck Jumps Then 24” box jump + broad jump + jump over 18”box + broad jump 20 rounds, rest 4:00 Then 10x Deadlifts + 5 Burpees 10 rounds Then 10 x 10 Push Plank […]
Strength/Power Endurance 10:00 Warm Up 3×5 wall squats 2×10 shoulder openers 3×5 cuban press 3×5 goblet squats 3×5 bent over rows 10x OH reach, chest openers 5x squat jumps, tuck jumps, 18″ box jump Then: Pull-up + Deadlift @ + Box Jump @ 40″ 10-9-8-7-6-5-4-3-2-1 reps of each 3:00 intermission Then: Sit Up + Push […]
Power/Power Endurance Workout: 10min warm up 2 x 5 cuban press 2 x 8 shoulder openers 2 x 5 wall squat 2 x 5 squat jump 2 x 5 tuck jump 2 x 10 DB PP Then: 5x 30″ Box jump + 3x BB PP HEAVY 7 rounds Then 10x Burpee Broad Jump + 30 […]
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 […]