10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 10 Good Mornings 3 x 3 per side Maxercist row Then: Warm up to Heavy-ish Dead Lift, quality form for 5 reps; can use KB, Hex, or BB […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 30 OH walking lunge – forward and backward then switch arms. Then: 5x TGU (per side) + 5x Ring/Bosu Push up or regular push up. 4x TGU + 5x Ring/Bosu Push up or […]
POWER 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 30m Tactical Lunge 2 x 10 Push Press Then: 5 x Head Cutters (heavy, fast) 10x Broad Jump (or 20x Frog hop) then 60sec rest x 5 Rounds Then: 5x Pull […]
10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 30m OH Walking lunge – forward/backward each arm Then: Warm up to heavy split squat – can hold weight at Farmers Carry or at chest Then: 3x Split Squat per leg 10x […]
Power Endurance 10:00 warm up 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 OH Mobility – OH Reach floor or bench Then: 5x Step up per leg; find appropriately heavy weight, KBs/DBs held in hands at […]
Strength 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 6 goblet squat heavy with hip opening stretch 10x cross sum Ys, 90/90 Then: Work up to heavy back squat Then: 6 x 4 Back Squat, rest 1-2min between sets In between sets, complete: […]
Power + supplemental Warm up 10:00 AD/C2 3×5 wall squats 2×10 goblet squats 2×10 push press 2×10 shoulder openers 3×5 squat jumps 3×5 tuck jumps then – knee jumps @PVC, then add weight… 3×3@ PVC 2×3@ 15#? 2×2@ 25 4×1@ 35… then – 1:00 all out AD sprint + 6x clean & press heavy-ish KB […]
Power Endurance 10:00 jog/bike 2 x 10 Shoulder Openers 8 x XSym Y’s, Flys, Rows 3 x 5 Wall Squat 3 x 6 Goblet Squat 3 x 5 Squat Jumps Then: Clean/Front Squat/Jerk: 2x 5/5/3 @ 70% (of C&J) 2x 4/4/3 @ 75% 2x 3/3/3 @ 80% Then: 8×2 Front Squat @ 80-85% 1RM Rest […]