Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 3 x 6 Goblet squats Then: 6 way BB Complex (or DB/KB) 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Back Squat (if DBs […]
Power 2000m Row 3 x 5 wall squats 3 x 5 goblet squats 2 x 10 shoulder openers 2 x 5 OHS+SOTS combo 2 x 10 ball slams 2 x 5 squat jumps 2 x 5 tuck jumps 2 x 5 knee jumps with PVC Then: Work up to heavy knee jump 4@ 15# 3@ […]
Power Endurance10:00 row/ski/run3×5 Wall Squats3×8 Shoulder Openers3×5 Cuban Press3×8 Goblet SquatsThen:DB/KB Complex6xDL + 6xHi Pull + 6xBO Row+ 6xFSPP + 6xSplit Jump + 6xPush Ups x 3 rounds, increase weight each round2 @ 15#, 2 @ 20#, 2 @ 25#Then:Clean + FS + PP @ 65# + 5x push ups6 rounds no rest for timeThen:2x (1-6) […]
Power Endurance Warm up 5 min easy + 5 min 30/30 Row/Ski/ Airdyne Then: 2 x 10 Shoulder Openers 3 x 5 Wall Squats 3 x 5 Cuban Press Then: 2x 30m OH Walking Squat @ DB or KB (3 steps – strict then squat) 2x 30m OH Walking Lunges @ DB or KB (15m […]