POWER ENDURANCE Warm up 10:00 C2/AD/Jump Rope 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall squats 2 x 20 Ball slams 2 x 20 Wall ball Then: 1 – 10 – 1 Pull-up Ladder Then: 4:00 30/30sec DB Push Press/Rest is in OH Position Then: 10x DL @ 135# […]
Strength/Power 10 min C2 3 x 5 Wall squats 2 x 10 Squats 3 x 5 Squat jumps Then Warm up to 5RM Clean High Pull Then 5x Clean High Pull + 100m Row; you have 2:00 to complete each segment, then repeat. 8 rounds. Rest is the time left in the 2:00 after completion of […]
Strength + Supplemental Warm up 10:00, yoga, jog, jump rope Wall Squats 5 x 5 Goblet Squats 2 x 8 4 x 10m OH Walking Lunge 10# DB Then: Work up to Heavy BSSU on 16″ Box ( : 5 @ 3@ 1@ 1@ Then: 5 x 3 at 70 – 80% 1RM Rest 2min […]
Power Endurance Warm up 10:00 Jump Rope 3 x 5 wall squats 3 x 6 bench squat 4 x 10 Oh Walking Lunge Then 10 Plank Pull 20 Ring Push Ups 30 Vertical Sit Ups 40 KB Swings 50 Ball Slams 40 DB Push Press 30 Sit and Reach 20 Windshield Wipers 10 Pull Ups […]