Power 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 3 x 3 Ass to Bench Single leg squat 2 x 10 KB Swing Then: 8x Box Jump + 10x Split Jump (5 per leg), can be weighted. x 5 rounds, rest as […]
Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 8 goblet squats Then: 3x per side Swing Snatch + Reverse TGU + Windmill Then: Work up to a heavyish Back Squat 5 RM Warm up to Box Jumps Then: […]
Strength Endurance 10:00 Row/Ski Warm Up 3 x 5 Wall squats 2 x 10 Goblet squats 2 x 10 Single Arm OH walking lunges 2:00 30/30 DB PP 3 x 5 Squat jumps From my dear friends at Gym Jones…I was just in that mood. “300” Workout 25x Pull Ups + 50x Dead Lift + 50x Push Ups + […]
Power Endurance 10:00 bike ride warm up 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats 3 x 5 OHS + SOTS 2 x 5 Squat jumps 2 x 5 Tuck jumps Then – 30 cal AD (go hard!) + 5 burpees + 10 […]
Power 10:00 ski/row/airdyne warm up 2 × 8 shoulder openers 2 x 5 cuban press Extra work on mobility 3 × 5 wall squats 2 x 5 squat jumps 30m tactical lunge x2 Then: Work up to back squat, not too heavy (see below) Then: 5x Back Squat, hold 3 seconds at the bottom of […]
Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Mobility work 3 × 5 wall squats 2 × 5 OHS + SOTS 3 × 5 single leg squat to bench 3 × 5 squat jumps Then: Warm up to 5RM Jerk or Push Press (BB/KB/DB athletes choice) Then: 5x Jerk/PP […]
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 10:00 warm up ski/row 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 2 x 10 good mornings 3 x 5 squat jump 3 x 5 tuck jump Then: 5x Box jump 20” 5x Box jump 24″ x 5 Then: Work up to 85-90% of Power Clean Then: […]
Power Endurance 10:00 row/ski warm up 2 x 10 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squats 3 x 8 Good Mornings 3 x 5 Squat Jumps 3 x 5 Tuck Jumps Then: 4x 30sec DB PP / 30sec OH hold 4x 30sec push up / 30sec plank hold 4x 30sec […]
Power 10:00 warm up row/ski/airdyne 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat Then- 15m Heavy Sled Push 10x Ball Slam 10x Box Jumps 5 rounds for time Rest 3:00 Then: 1:1 30m Bulgarian Bag Broad Jump + Hold plank while waiting for teammate to finish 3 Rounds […]