Power Endurance 10:00 Warm Up row/ski/air dyne 2 x 8 shoulder openers 3 x 5 cuban press 3 x 5 wall squats 3 x 5 OHS+SOTS combo with PVC Then: Six-Way BB Complex: 6x DL + 6x Bent Row + 6x Hang Clean + 6x Front Squat + 6x Back Squat + 6x Push Press + […]
Strength Endurance 10:00 warm up row/ski 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 3 x 5 (per arm) kb press and stretch Then: Work up to 50% 1`RM on Deadlift Then: 5 x 10 DL @ 50% 1RM In between rounds: DB/KB press strip set 40 reps […]
Strength Warm up 10:00 row/ski/air dyne 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 5 SLSLDL with KB (per leg) Then: Dead Lift work up to 85-90% 1RM 5 × 3 @85% 1RM DL Rest 2:00 between sets; during rest do: 15m sled pull, plank position […]
Strength Warm Up Row/Ski 10:00 2 x 8 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall squats 2 x 8 Activation Phase XSym 5 x 3 BSSU Then: Work Up to Heavy Deadlift Then: 5 x 3 DL touch and go style (no dropping) Rest 1 – 2 min between sets Then: […]
Another Birthday Work Out! And this one’s a double… Ryan and Trenton both turn 34 (: (; So, 3 strength endurance events + 4 sprints = 34 (we like to celebrate these types of things appropriately, of course) Warm Up: 10:00 row/ski/air dyne, do some 30-60 second hard efforts to get the lungs going 2 […]
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 Endurance + Power Supplemental 10:00 warm up row/ski/airdyne 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 2 x 30m OH walking lunge Then – SL Deadlift Strength Ladder 10@ 40% 1RM 9@ 50% 8@ 60% 7@ 65% 6@ 70% 5@ keep increasing 4@ 3@ 2@ 1@ 1@ […]
Strength 10min Warm Up C2 or Airdyne Shoulder Openers 2 x 10 Chest Openers, OH Reach 10 x each Wall squats 3 x 5 OH Walking Lunges 2 x 30m SOTS 3 x 5 Then: Work on TGU with Barbell; up to 1RM 2 @ 25# (per side) 2 @ 30 2 @ 35 1 […]
Power Endurance 10:00 Jog/bike around neighborhood 3 x 5 Wall squats 2 x 8 Shoulder openers 2 x 5 Cuban press 2 x 8 Goblet squats 2 x 8 Push ups Then: Row 250m hard + 1:00 Heavy step ups (2KB@26# in FR) + 10x Push press (2@20#) + 1:00 Rest 4 rounds Then: 20x […]
Strength 10:00 either Airdyne/C2 3 x 5 wall squat 2 x 10 shoulder openers 3 x 8 goblet squats 3 x 5 single leg OTB 3 x 5 push ups 3 x 10 ball slams 15# Then: Dead Lift work up to 85-90% 1RM 5 x 3 @85% 1RM DL Rest 2:00 between sets Then: […]