Strength Endurance 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 GHD Sit Up 60 sec FLR x 5 […]
Power Endurance 10:00 warm up C2, add 30/30 (hard/easy) for last 5:00 2 x 8 shoulder openers 2 x 8 xsym Y’s and Flys 2 x 5 cuban press 3 x 5 wall squats Then: 250m Row or Ski + 30 Step up 2 @ 10 – 15#KB in front rack + 1:00 rest 3 […]
Strength Endurance Warm up Wall Squat 3 x 5 Bench Squat 5 x 5 Shoulder Openers 2 x 8 3 x 60 sec FLR OHS + SOTS w/PVC 3 x 5 Pull ups 5 x 5 Workout: 14# Med Ball Hold in Rock Carry 60secs + 30m Bear Crawl 5 rounds Then: 60 sec Overhead Plate […]
Power Endurance Warm up 10:00 C2/AD 2 x 10 Shoulder Openers 4 x 8 Crossover Symmetry 5 x 5 Wall Squats Then: 30sec Bulgarian Bag Squat + OH Press 30sec Broad Jump with same Bulgarian Bag x 5 Rounds Rest 3:00 Then: 15m Heavy Sled Push + 8x Accelerating Back Squats Bar + Chains x […]
Strength Warm Up 10:00 row/ski 2 x 8 shoulder openers 2 x 5 cuban press 10x Y’s, 90/90’s, Pull Downs @ x-sym bands 3 x 5 wall squats 30m OH walking lunge 3 x 8 Good Mornings Then: Deadlift Strength Ladder 10@ 40%1RM 9@ 50% 8@ 60 % 7@ 65% 6@ 70% 5@ keep increasing […]
Strength Endurance 10:00 Warm up row/ski/airdyne 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 × 5 Wall Squat Then: 2 x 30sec/30sec Squat/Squat Hold “Rest” is bottom of the squat 2x 30sec/30sec DB PP/OH Hold Then: 30 sec Barbell or KB Push Press 30 sec FLR 30 sec rest x 8 rounds […]
Power Warm up 10:00 C2/AD 2 x 10 Shoulder Openers 4 x 8 Crossover Symmetry 5 x 5 Wall Squats Then: 15m Heavy Sled Push (Sled + 3 x 45#) + 8x Accelerating Back Squats Bar + Chains x 5 Rounds Then: 60 sec Bulgarian Bag Clean + OH Press 1 : 1 hold squat […]
Power 10 minutes row/ski/airdyne 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 5 body row 3 x 5 push ups Then: 15m Heavy Sled Pull Seated + 10x Burpee 10x Heavy KB Swing 5 Rounds Rest 3:00 Then: 1:1 30m Bulgarian Bag Broad Jump + Hold […]
Strength + PE Supplemental 10:00 warm up on C2 rower or Airdyne Shoulder openers 2 x 10 Cuban press 2 x 5 Wall squats 3 x 5 Goblet squats 2 x 10 OH walking lunge 30m per arm Then – Work up to Heavy TGU Then – 6 x 2 TGU per side Rest 2:00 […]
Strength Warm Up 10:00 run/row/bike 2 x 8 shoulder opener 2 x 5 cuban press 3 x 5 wall squats Then: Workout increases weight on each each round, finish first movement before going to next 3 x 5 DB or KB Push Press 3 x 5 Headcutter 3 x 5 Weighted Cossack Squat (KB in […]