Strength Warm up 10:00 2 x 8 shoulder openers 2 x 5 cross sym row 2 x 5 cuban press 3 x 5 wall squat 30 OH walking lunge Then: 5x Good Morning (use 2KBs) + 15m walking lunge weight in farmers carry position (same weight as Good Mornings) + 2x TGU per side x […]
Strength Endurance Warm up 10:00 2 x 8 shoulder openers 2 x 5 cross sym Ys 2 x 5 cuban press 3 x 5 wall squat 3 x 6 deep goblet squat Then – 10 – 1 Front Squat + Push Press Strength Ladder, with Barbell, Dbs or Kbs Separate movements so 10x front squat […]
Power Endurance Warm Up 10:00 row/ski/bike Shoulder Openers 2 x 8 Cuban Press 3 x 5 Wall Squats 3 x 5 Maxercist Row 3 x 5 per side Then 15m Heavy sled pull + 60m Farmers carry Standing, seated, plank x 6 total (2 of each) Then 10x Headcutter 10x OH strict press 10x KB […]
Power Endurance 10 minutes row/bike/jog 2 x 8 Shoulder Openers 2 x 5 Cross Sym Y’s 2 x 5 Cuban Press 3 x 5 Wall Squat 2 x 5 Squat Jump Then: Team 1: 5 x 20 KB Spike Swing Increase weight each set, 1:1 work:rest ratio (partner swings while other rests) Team 2: 8x […]
Power Endurance Warm up carrying stuff for 10 min Then: 100m farmers carry with KB 2 @ 35-50# + 100m holding 45# plate over head + Wall Squat 5 x 5 Then: 6x Front Squat @ 80% 1RM + 25m heavy rope pull @ 125# 4 rounds (rest as necessary) Rest 3:00 Then: 6x OHS […]
Power Endurance Warm up 3 x 5 Wall squats 2 x 10 Squats 2 x 20 KB Swings @ 35-50# 2 x 20 KB PP 20 – 35# then 100m Farmer’s Carry, 2KB @ 50# + 20x TGU (10 per side) + 200m Waiters carry (adjust the weight for OH as necessary) switch the hand […]
Strength Endurance 10:00 warm up row/ski 2 x 8 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 KB swings 2 x 10 Push Ups then – 15m weighted walking lunge + 15m bear crawl (same weight) x 6 rounds then – 15m OH walking lunge (25-45# plate overhead) […]