10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 5 (per side) Single Leg Squat to Bench 2 x 10 Frog Hops Then – 15 – 10 – 5 reps of each: Split Jumps (each side) Push Press (with […]
10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats – deep, hip opening, focus on posture 3 x 5 Squat Jumps Then: Warm up to Back Squat not heavy Then: 5 x 5 Isometric-Dynamic Back Squats How this […]
10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 3 x 8 KB Swings Then: 6x Clean, KB or BB 8x Pull UP 5 rounds, rest 1 minute between rounds Then: 5x Burpee Broad Jump 10x Prone Superman/OR Back Ext on […]
Power 10:00 warm up 2×10 shoulder openers 3×5 wall squats 3×6 OHS + SOTS 3×5 squat jumps Then: Warm up to 3RM Jerk 5 x 3 Jerk or push press rest 1 min between rounds Then: Warm up to heavy weighted Lunge 6 x 15m weighted lunge 60 sec static hold between rounds your choice. […]
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 […]