Warm up 10 min 2 x 8 shoulder openers 3 x 5 wall squats Then: warm up with Pull-ups, Box Jumps, Push-ups, warm up to Deadlift weight Then: Pull-up + Deadlift @ 50% 1RM# + Box Jump @ 24″ 10-9-8-7-6-5-4-3-2-1 reps of each 3:00 intermision Push Up + Push Press @ 2 x 40# DB […]
10:00 Warm Up 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squat 30m OH Walking Lunge 2 x 10 KB Swing Snatch Then: 10x Dead Lift + 250m Row: 2:00 to complete 6 rounds Then: 15x KB Swing + 60 sec Airdyne: 2:00 to complete 5 rounds cool down […]
Warm up 10:00 then 2 x 8 Shoulder Openers 3 x 5 Wall squats 2 x 10 KB Swings 2 x 5 Squat Jumps 30m OH Walking Lunges Then: Deadlift for 2 x 20reps at 40% 1RM then KB Swings @ 30 – 50# + Split Jumps 50, 40, 30, 20 of each Then: Team: […]
Workout: Strength Endurance 10:00 min Warm Up 3 x 5 Wall Squats 2 x 8 Shoulder Openers 2 x 5 Cuban Press 30M OH Walking Lunge Then: Goblet Squat Ladder 10x each @ 35, 40, 45, 50, 55# Then: Dead Lift 10x @ 5x @ 3×3 @ Then: Back Squat 10×10 @ ______ chain With […]
Workout: Strength warm up 10:00 Then: 2 x 5 Wall Squats 2×10 Squat Then: Goblet Squat Ladder 10x each @ 35, 40, 45, 50, 55# Then: DL 10x @ 95# 5x @ 135# 3×3 @ ?# Then: Back Squat 10×10 @ 135# + ??? chain Do 10x Proper Push-up between each set Then: if time […]
Strength Workout: 3×10 Shoulder Openers Then: 10-1 Ladder of the following movements: Pull-up Plank Pull Push-up DeadLift KTE Then: Then: 60 sec handstand hold/60 sec rest 60 sec dip hold/60 sec rest x3
Workout: Strength Wall Squats 3×5 Goblet Squats 3 x 10 then Deadlift Strength Ladder: 10 reps @ 135# 9 reps @ 155# 8 reps @ 185# 7 reps @ # 6 reps @ # 5 reps @ # 4 reps @ # 3 reps @ # 2 reps @ # 1 rep @ # 1 […]
Warm up:10min C2 or Airdyne wall squats 3 x5 goblet squats 2 x 10 shoulder openers 2 x 10 SOTS 3 x 5 Then: Workup to Heavy BS 3×5 @ 50% 3 x 4 @60% 3 x 3 @70% 2 x 2@80% 6 x 1 @ 90% Rest 2 – 3 min between sets above […]