Power Warm up 10:00 2 x 8 Shoulder openers 2 x 5 Cuban press 10x Y’s and rows Cross Sym 3 x 5 Wall squat 3 x 6 Deep goblet squat with hold Then: Dynamic-Isometric Back Squat with 5-sec pause in each position, 4 stops (Hold at top, three stops to bottom, after last hold […]
Strength/Power10:00 Warm Up Row/Ski/AD3 x 5 of the following:Wall squatsSquatsSquat JumpsTuck JumpsThen:2 x 10 Box Jump @24” box2 x 5 Box Jump @28” boxThen:5 x 5 Box Jump @30” boxThen:Snatch+OHS+Hang Snatch @65#BBOne triplet (1/1/1) every 30 secs for 10 minutesThen:1 – 6 Team Box Jump Ladder @ 24” box, 2 rounds1 – 6 @ 18” […]
Power10:00 run/bike3 x 5 Wall Squat2 x 10 Goblet Squat3 x 5 Single Leg OTB3 x 5 Squat Jump3 x 5 Tuck JumpThen:Work up to 1RM Clean (120#)Then do 6 x 3 at 95#Then:10 Box Jumps @24” x 36 – 1 Pull Ladder (on rings) x 2Then:Heavy TGU 2 per side @ 40, 45, 50#Cool […]
Strength WO #1 3 x 5 WS 3 x 10 Squat 10:00 Clean + Front Squat + Hang Clean @ 65# 1 rep every 30 secs for 10min Then: Work up to Heavyish Deadlift 5x 5 Deadlift @ 2x (30sec Work/30sec “Rest”) Push Press + 2x (30sec Work/30sec “Rest”) Squat Two sets, Rest 2 minutes 5k recovery run later […]
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 […]
Power Endurance Warm up 10:00 C2 or AD Then 3 x 5 Wall Squats 4 x 10 OH Walking Lunge 3 x 5 Squat Jumps Then 15x Box Jumps on 24-30” Box + 15x Ball Slams 20-30#+ 15x RMM 2@ 20-30# DB 5 Rounds Rest 3:00min Then: Airdyne Ladder 50 Cal rest 2:00 40 Cal […]
Strength Warm up 10 min jog or C2 Wall Squat 3 x 5 Goblet Squat 2 x 10 OTB 3 x 5 Squat Jump 3 x 5 Tuck Jump 3 x 5 then Work up to 1RM on the Clean 6 x 3 at 80% of 1RM rest 2:00 min between sets then 10 Box […]
Strength + supplemental 10:00 Row/ski erg/bike/jog Shoulder Openers 2 x 10 Wall Squats 3 x 5 Goblet Squats 3 x 8 heavy focus on hip opening Squat Jumps 2 x 5 Box Jumps 2 x 5 Foam Roller Stance Squats 2 x 10 Perfect Push Ups 5 x 5 Then Warm up to 1RM on […]
Power 10:00 Airdyne/C2 3 x 5 wall squats 2 x 10 shoulder openers 2 x 5 cuban press 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 […]
Warm up 10 min 2 x 8 shoulder openers 3 x 5 wall squats Then: warm up with Pull-ups, Box Jumps, Push-ups, warm up to Deadlift weight Then: Pull-up + Deadlift @ 50% 1RM# + Box Jump @ 24″ 10-9-8-7-6-5-4-3-2-1 reps of each 3:00 intermision Push Up + Push Press @ 2 x 40# DB […]