Strength + Supplemental 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 OH Reach and Chest opening on floor or bench then: Work up in weight to heavy Front Squat then: 8 x 3 Front […]
Strength Endurance 10:00 Warm Up 2 x 8 Shoulder Openers 3 x 5 Y’s and Cuban Press 3 x 5 Kb OH Press + Stretch 3 x 5 Wall Squats Then: Work up in weight to heavy Front Squat Then: 6 x 3 Front Squat rest 1 – 2 min between Then: 8 – 1 […]
Power Endurance Warm up: Airdyne 5:00 Ski Erg 5:00 Wall Squats 3 x 5 Goblet Squats 3 x 5 Squat Jumps 3 x 5 DB Push Press 2 x 8 Then – Olympic Complex 6 reps each: DL Clean FS Jerk OHS Back Squat 3 rounds, increasing weight each round Then – Pull Up / […]
Power Endurance 10:00 C2/AD 3×5 wall squats 3×5 SOTS 2×10 shoulder openers 3×8 goblet squats 3×5 knee jumps 3×5 push ups Then- Renegade Man-Maker Ladder 10 reps @ 2DB x 10# 8 reps @ 2DB x 15# 6 reps @ 2DB x 20# 4 reps @ 2DB x 25# Then- 10x KB Clean + 10x […]
Power Endurance 10:00 Warm Up row/ski/air dyne 2 x 8 shoulder openers 3 x 5 cuban press 3 x 5 wall squats 3 x 5 OHS+SOTS combo with PVC Then: Six-Way BB Complex: 6x DL + 6x Bent Row + 6x Hang Clean + 6x Front Squat + 6x Back Squat + 6x Push Press + […]
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 […]
Another Birthday Work Out! And this one’s a double… Ryan and Trenton both turn 34 (: (; So, 3 strength endurance events + 4 sprints = 34 (we like to celebrate these types of things appropriately, of course) Warm Up: 10:00 row/ski/air dyne, do some 30-60 second hard efforts to get the lungs going 2 […]
Strength/Power + Supplemental Warm Up 10:00 row/ski/bike 2 x 8 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 Good Mornings 2 x 10 Goblet Squats Then: Warm Up to Heavy Front Squat + Chains Then: 6 x 3 Front Squat + Chains Rest 1-2 minutes between sets; during […]
Power Endurance 10:00 warm up row/ski/airdyne 3 × 5 wall squats 2 × 10 goblet squats 2 × 10 shoulder openers 3 × 5 OHS + SOTS combo 3 × 10 DB PP Then 5 x 3 Front Squats, increase weight each set Then 20x pull up + 50 cal AD/Ski/Row + 50x goblet squats + […]
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 […]