October 19 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 30m Tactical Lunge x 2 2 x 10 Good Morning Then: Work up to heavy SLSLDL BB or KB (some folks did split squat instead) Then 3x SLSLDL per leg (Split Squat) 10x KB Spike Swing […]
October 9th 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press Work on mobility 3×5 wall squats 3 x 3 Ass to Bench Single leg squat 2 x 10 Good Morning Then: work up to Heavyish Deadlift Then: 5x Deadlift 10x Pull Up 5 rounds Then: 10x Ball Slam + 10x Box Jump […]
Strength Endurance 10:00 warm up ski/row/airdyne 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 3 SLSLDL with KB 3 x 3 Ass to bench 10x Cross Sym Row and Fly Then: Work up to Heavy Deadlift Then: This should be touch and go, no dropping of […]
Power Endurance Warm up 5:00 C2, 5 min Airdyne 3 x 5 wall squats 2 x 10 goblet squats 2 x 10 DB PP 2 @ 15/20# 20x wall ball at 10# 20x ball slam @ 15# Then: Barbell Complex: Deadlift, BO Row, Clean, Front Squat, Push Press, Back Squat 3 Rounds @ 45, 55, […]
Power Endurance10:00 Bike ride/run/row3 x 5 Wall squats 3 x 8 Goblet squats 3 x 5 A-T-Bench 3 x 5 Push ups Then:10 – 1 Ladder (10/10, 9/9, 8/8…)Push plank row 2DB @ 25# +Deadlift @ 135#Then:Med Ball Sit Toss 5 x 10 @ 18# (w/partner)Then:Cool DownAthletes: Jess, Betsy, Ian
Strength10:00 easy jog/bike 3 x 5 Wall squat 3 x 10 Squat 2 x 10 each OH reach, Chest openers 3 x 5 Goblet Squat Then: Deadlift Strength Ladder 10 reps @ 95# 9 reps @ 115# 8 reps @ 135# 7 reps @ 155# 6 reps @ 175# 5 reps @ 195# 4 reps […]
Workout Name: “This is Bullshit”, uttered somewhere around round 5… 😉 Power EnduranceWarm up:5 minute Row @ Easy PaceThrow Medicine Balls 5:002 x 5 Wall Squats3 x 8 Goblet Squats10x OH Reach, Chest OpenersThen:DL 10x @ 135# + 50m Waiters Carry 30#KB OH/55#KB FC + 50x Windshield Wipersx 8 rounds, no prescribed rest just try […]
Strength Endurance10:00 Warm Up on Airdyne3×5 Wall Squats3×8 Shoulder Openers3×10 Y’s, T’s, 90/90’s on Cross-Over Symmetry Bands3×5 Goblet SquatsThen:Barbell Complex6x Deadlift6x Bent Over Row6x Hang Clean6x Front Squat6x Push Press6x Back Squat6x Push Up3 Rounds, increase weight each round (45, 55, 65# BB)Then:5x (5x Weighted Lunge + 5x Push Press) x4 RoundsLater:Easy 5k ~25min Athletes: Macky, […]
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) […]
Strength WO #1 3 x 5 WS 3 x 10 Squat 10:00 Clean + Front Squat + Hang Clean @ 65# 1 rep every 30 secs for 10min Then: Work up to Heavyish Deadlift 5x 5 Deadlift @ 2x (30sec Work/30sec “Rest”) Push Press + 2x (30sec Work/30sec “Rest”) Squat Two sets, Rest 2 minutes 5k recovery run later […]