Strength Warm up 10:00 bike ride to gym Shoulder Openers 2 x 8 Cuban Press 3 x 5 Wall Squats 3 x 5 Goblet Squats 3 x 6 Walking Lunge 2 x 10 OH Walking Lunge 2 x 10 Then: 5x TGU per side @30#, perfect form Then: Warm up to 2 RM Dead Lift […]
Power Endurance 10:00 C2/AD/jump rope 3×5 wall squats 2×10 shoulder openers 2×10 OH lunges then – Olympic Complex 6 reps of each…DL + BOR + Clean + FS + PP + BS + push ups x 3 rounds, increasing weight each time then – 500m Row + 30 push ups + 1:00 split jumps + […]
Strength + Supplemental Warm up 10:00 C2/AD Wall Squats 5 x 5 work on form Goblet Squats 2 x 8 deep squat to ball or low object 25 # DB then 35#KB 4 x 10 OH walking Lunge @ 10-15# 3 x 5 Cuban Press 3 – 5 # Then: Work up to 1RM Deadlift […]
Power Endurance 5:00 C2/AD 3×5 wall squats 2×20 wall ball 2×20 ball slams 3×10 box jumps 18” box then – 10x DL + 5x push press how many rounds in 12:00 then – 1:00 mountain climbers + 1:00 KB swings + 1:00 body weight squats + 2:00 rest x5 rounds if time – 3×1:00 FLR […]
Strength Endurance Warm Up: 5:00 AD 3×5 Wall Squats 2×10 Shoulder Openers 2×10 Pull-ups 2×10 Box Jumps 2×10 Push-ups Then: Pull-up + Deadlift @ BW (if reasonable) + Box Jump @ 18 – 30″ 10-9-8-7-6-5-4-3-2-1 reps of each Then: Push Up + Push Press @ 2 x 20 – 40# DB/KB 10-9-8-7-6-5-4-3-2-1 reps of each […]