Strength 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 30m Single Arm OH walking lunge (each arm) Then: (KB Swing Snatch + Reverse TGU + Windmill) equals one rep. 4x per side Then: Work up to heavy Front Squat, then, 6 x […]
Strength 10:00 Row/Ski 2 x 8 Shoulder Openers 2 x 5 Cuban Press Mobility, Stabilization work 3 x 5 Wall Squats 3 x 6 Goblet Squats, deep, hold at bottom Then: Work up to 3RM Front Squat Then: 3x Front Squat + 10x box jump x8 rounds, rest 60-90 seconds between rounds Then: 10 – […]
Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 3 x 8 Goblet Squat, deep with hip opening and postural work! Then: Work up to heavy Front Squat Then: 5x Front Squat 20x Halo Rest 60 secs x 5 Then: 30 […]
Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 3 x 6 Goblet squats Then: 6 way BB Complex (or DB/KB) 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Back Squat (if DBs […]
Power 2000m Row 3 x 5 wall squats 3 x 5 goblet squats 2 x 10 shoulder openers 2 x 5 OHS+SOTS combo 2 x 10 ball slams 2 x 5 squat jumps 2 x 5 tuck jumps 2 x 5 knee jumps with PVC Then: Work up to heavy knee jump 4@ 15# 3@ […]
Strength and Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 8 Goblet Squat deep with hip opening and postural work! Then: Work up to heavy Front Squat Then: 3x Front Squat 60x Mtn climber rest 60 secs x […]
Power 10:00 Warm Up Bike/Ski Erg/Row 2 × 8 Shoulder Openers 2 x 5 Cuban Press Mobility work 3 × 5 Wall Squats 3 x 6 Deep Goblet Squat Then: Warm up to heavy Front Squat Then: 5x Front Squat + 15m HEAVY Sled Push x 5 rounds, rest as needed to maintain perfect form […]
Strength 10:00 Warm Up C2 Row/Ski Wall squats 3 x 5 Goblet squats 2 x 10 Shoulder openers 2 x 10 SOTS 3 x 5 Then – Work up to Heavy Front Squat 2 x 5 @ 50% 1RM FS 2 x 4 @60% 1RM FS 2 x 3 @70% 1RM FS 2 x 2@80% […]
Strength + Supplemental Power Endurance Warm up 10:00 C2 2 x 10 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squat 3 x 6 Goblet Squat Then – Warm up to Heavy Front Squat (80% 1RM) Then – 5 x 3 Front Squat @ 80% 1RM Rest 2:00 between rounds Then – […]
Power Endurance Warm up 5:00 C2, 5 min Airdyne 3 x 5 wall squats 2 x 10 goblet squats 2 x 10 DB PP 2 @ 15/20# 20x wall ball at 10# 20x ball slam @ 15# Then: Barbell Complex: Deadlift, BO Row, Clean, Front Squat, Push Press, Back Squat 3 Rounds @ 45, 55, […]