Power Strength 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 5 per side KB Press and Stretch 30m Tactical Lunge Then: 5 x Push Ups 5 x TGU per side (so 10 total) 5 x Body Rows x […]
May 15th 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat squat jumps 3 x 5 tuck jumps 3 x 5 then 20 x FS @ 50% 1 RM 20 x Split Jumps 20 x Atomic Sit Ups x 5 Then 10 x […]
Power Endurance 10:00 Ski Erg/Row/Airdyne 2 x 5 Cuban Press 3 x 5 Wall Squat 2 x 8 Goblet Squat 2 x 5 Push Up 3 x 10 Good Mornings Then: KB FR Squat + Deep Push Up 10-1 Ladder (10/10, 9/9, 8/8, 7/7, etc…) Then: 10x Med Ball Sit Toss 10x Ball Slam x […]
Power + Supplemental 10:00 warm up Then: 3 x 5 Wall Squats 3 x 5 Cuban Press 2 x 10 Shoulder Openers 4 x 10 OH Walking Lunge 30 sec Rock Carry Hold with med ball or 10-15 # DB x 3 30 sec rest between 3 x 5 Squat Jumps Then: 8x Hang Clean […]
Strength + Supplemental Warm up 10:00 C2/AD Wall Squats 5 x 5 work on form Goblet Squats 2 x 8 deep squat to ball or low object 25 # DB then 35#KB 4 x 10 OH walking Lunge @ 10-15# 3 x 5 Cuban Press 3 – 5 # Then: Work up to 1RM Deadlift […]
Power Warm up 5:00 AD/C2 3 x 5 wall squats 2 x 10 shoulder openers 3 x 5 cuban press 2 x 20 ball slams @15# ball then – 6 x 250m row all out sprint; rest 2:00 between sets, during rest do 10x push ups then – 6 x 20cal AD sprint; rest 1:00 […]
Strength Warm up 10:00, Yoga, jog, jump rope Wall Squats 5 x 5 Goblet Squats 2 x 8 3 x 10 Shoulder Openers 3 x 5 Cuban Press 3 – 5 # Then: Work up to 1RM OHS 10@ 6@ 4@ 3@ 2@ 1@ Then: 5 x 5 @ 60 – 70% of 1RM Then: […]
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 […]
Strength Warm up 10:00 5 x 5 Wall Squats 2 x 8 Goblet Squats 3 x 10 Shoulder Openers 3 x 5 Cuban Press @ 3 – 5 # Then: Work up to 1RM Back Squat 10@ 6@ 4@ 3@ 2@ 1@ Then: 5 x 5 @ 60 – 70% of 1RM rest 2:00 between […]
Power Endurance 10:00 C2/bike/jog 3 x 5 Wall Squats 2 x 10 OH Reach, Chest Openers 3 x 5 Cuban Press 3 x 10 Goblet Squats 3 x 5 Squat Jumps Then 15x Box Jumps @ 24-30” Box + 15x Ball Slams @ 20-30# + 15x RMM (renegade man maker) 2 @ 20-30# DB 5 […]