Strength + Supplemental Warm up 10:00 3 x 5 Wall squats 3 x 8 Strict OH press 3 x 8 Shoulder openers 3 x 8 Goblet Squats @40#, 50#, 60# KB 3 x 5 Squat Jumps 3 x 5 Tuck Jumps Work up to 2RM Front Squat Then: 2x FS @ 80%1RM + 5x Box […]
Power Endurance Warm up 10min 3×5 wall squats 3×8 goblet squats 2×8 push press 2×15 ball slams 3×5 squat jumps + tuck jumps 2×10 shoulder openers then – Short circuit… 20 ball slams + 1:00 mountain climbers + 250m row C2 + 90sec rest x4 rounds then – 5x Lunge + 5x BB Push Press […]
Workout: Power Endurance Warm up 10:00 C2 or Ski Erg 2 x 8 Shoulder Openers 2 x 5 Cuban Press 2 x 5 Wall Squat 30m OH Walking Lunge 2:00 30/30 on machine of choice for WO Then: 30sec Row/Ski (Hard) + 2:00 “rest” During “rest period” complete 30x Step up with 2KB @ 10 […]
Power 10:00 C2/AD/jump rope combo 3×5 wall squats 3×5 KB press bell up 3×10 push ups Then 100m all out row + 10x Clean/FS/PP combo rest as long as it takes to do the previous round x6 rounds total Then 20cal all out on Airdyne + 10x bench press (or KB bosu press) rest as […]
Strength/Power 10:00 AD, C2, Jump Rope combo 2×5 Wall Squat 2×5 Goblet Squat 2x20m OH Walking Lunge 3×10 Shoulder Openers @ PVC Work up to Heavy OHS Then 5×2 OHS @ 80-90% 1RM Rest 3 minutes between sets Then 10x C&J BB @ ?? + 60 sec SkiErg sprint One round every two minutes for […]