Power 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 30m OH walking lunge 2x 30/30sec DBPP/OH Hold Then: Work up to heavy push press weight, can be barbell, DB, or KB Then: 5x Push Press + 10x Heavy KB Swing + Rest […]
Power Endurance 10:00 Ski/Row Warm Up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 4x 30/30 sec sprint/easy machine of choice Then: 2:00 30/30 sec DB PP/OH Hold + 250m Row + 60x Mtn Climber (total) Rest 2:00 x 3 Rounds Then: 2:00 30/30 Push […]
Strength Warm up 10 minutes jog/bike 2 x 8 shoulder openers 3 x 5 cuban press 3 x 5 wall squats 2 x 8 good mornings 10x OH reach, chest openers then: 10 – 1 KB/DB Push Press + RDL Ladder rest as needed then: 15m Sled Push Heavy + 15x KB Swings + 30 […]
Power Endurance Warm up 10 minutes C2/ski erg/air dyne 2 x 8 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 RDL Then: Warm up to DB PP and Dead Lift weights Then: 10 DP PP + 2:00 row (hard effort) x 3 rounds, rest 2:00 between rounds 5:00 […]
Strength Warm Up 10:00 run/row/bike 2 x 8 shoulder opener 2 x 5 cuban press 3 x 5 wall squats Then: Workout increases weight on each each round, finish first movement before going to next 3 x 5 DB or KB Push Press 3 x 5 Headcutter 3 x 5 Weighted Cossack Squat (KB in […]
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 […]
Power Endurance 10:00 warm up 2 x 5 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 10x DB PP x 2 then HSPU Ladder 10 – 1 (or handstand Holds) Then 10x Bench Press + 20x Whip Smash x 5 Then 6:00 30/30 row, real time based on 500m time or […]