October 6th 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility – hip 3×5 wall squats 30m OH walking lunge, forward and backward Then: 10x Weighted lunge, weight in Farmers Carry 5x Strict press x 5 Then: 2x TGU per side 60x FLR or Plank x 5 Then: 4x 30/30 […]
Power + Supplemental Warm up 10:00 C2/AD Shoulder openers 2 x 8 Cuban press 3 x 5 Wall squats 3 x 5 Squat jumps 3 x 5 Single Leg OTB Squat 3 x 3 per leg Then – 10 split jumps + 30 sec sprint + 20 split jumps + 30 sec sprint + 30 […]
Power Endurance Warm up: Wall Squats 3 x 5 Wall Ball 2 x 15 @ 14# Ball Slam 2 x 15 @ 15# Squat Jumps 3 x 5 1:00 RMM + 10 Pull Ups + 20 Goblet Squats w/ 30/35/40# KB 4 rounds 5:00 rest then 2:00 KB Swings + 500m Row + 40 Cal Airdyne […]
Power Endurance 10:00 Jog/bike around neighborhood 3 x 5 Wall squats 2 x 8 Shoulder openers 2 x 5 Cuban press 2 x 8 Goblet squats 2 x 8 Push ups Then: Row 250m hard + 1:00 Heavy step ups (2KB@26# in FR) + 10x Push press (2@20#) + 1:00 Rest 4 rounds Then: 20x […]
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 Endurance Warm up: 10:00 row/bike/ski 3×5 wall squats 2×10 shoulder openers 3×5 cuban press 10x Y’s, pull downs, 90/90s on cross over symmetry bands 3×6 goblet squats 3×10 push ups Then: 50x Pull-up Strict, Dead Hang, NO KIP Then: 10x Goblet Squat @ 70# + 2x (30sec Work/30sec Active Rest) Row @ >165m per […]
Strength 3 x 5 Wall Squats 3 x 10 Goblet Squats 2 x 10 Shoulder Openers 10 x Y’s, 90/90s, Pull Downs (cross over symmetry) 2 x 10 Good Mornings then: Deadlift Strength Ladder: 10 reps @ 75# 9 reps @ 85# 8 reps @ 95# 7 reps @ # – fill in the blanks […]
Power Endurance 10:00 Warm Up AD/C2 3 x 5 Wall Squats 2 x 8 Shoulder Openers 2 x 5 Cuban Press 8 x Y’s, Pull Downs, 90/90s (cross over symmetry bands) 2 x 10 Goblet Squats 3 x 5 Single Leg OTB Squats Then: 1:00 Step Ups with KB in FR + 20 cal AD […]
10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 5 x 5 wall squat work on narrow stance squat, 30m OH Walking Lunge Then: Work up to heavy Back Squat Step Up Then: 6 x 2 BSSU @ 75# Then: 10- 1 KTE and Push Up Ladder