Strength 10:00 Row/Ski/Bike 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 10 Goblet Squats Heavy, 2 count hold at bottom, deepen squat, hip opening Then: Front Squat 1RM Test 10@ 65# 8@ 85# 5@ 105# 3@ 115# 1@ 120# 1@ 125# 1@ 130# 1@ 135#, failed first, […]
Power Endurance Warm up 10:00 total, 5:00 AD + 5:00 Jump Rope 2 x 5 Wall Squat 2 x 10 Squat 2 x 5 Goblet Squat 2 x 5 Jump Squat Warm up to knee jump (@PVC then 15# bar…) Then: 10x Knee jump (25#/35#) + 10x Atomic Sit ups + 20x Front Squat @ 65#+ […]
Power Endurance10:00 C2 row10:00 AirdyneThen:One warm up round of 6 way BB Complex6x Deadlift6x Bent Over Row6x Hang Clean6x Front Squat6x Push Press6x Back Squat6x Push Up@ 75# try to NOT put the bar down.Then, WO:6 way BB Complex @ 95# + 1000m Ski Ergrest 4:006 way BB Complex @ 115# + 1000m Ski Ergrest […]
Power Endurance Warm up on C2 and AD for 10 min, do a few intervals and up the intensity Then: 2000m for time OR 300FY on air dyne Then: 5x Wall Squats 8x each Y’s, T’s, 90/90’s on cross-over symmetry bands 8x Goblet Squats Then: 2:00 KB Swing 2:00 TGU (alternate sides) 2:00 KB Clean+FS+PP […]
Power EnduranceWarm up 10 min jogWall Squats 3 x 5Goblet Squats 2 x 5KB Swing 2 x 20Single Leg OTB 3 x 5 per leg @ 18” box Then7min 30/30 Burpees 2:00 rest7min 30/30 Weighted Step Ups @ 18” box (hold KB in FR during rest)2:00 rest7min 30/30 F Squat @50% BW (don’t put bar down)2:00 […]
Power Endurance10:00 Easy Run3 x 10 Wall Squats3 x 10 Squat Jumps3 x 10 Burpees3 x 10 KB Snatch (5 per arm)Then:15x FS @ 3/4 BW + 15x Renegade Man Makers 2 @ 20 – 30#DBx6 roundsRest 5 minThen: 2000m C2 row for time! Recovery Endurance 30min Athletes: James, Macky
Strength Warm up 10 min run 3 x 5 wall squats 3 x 8 goblet squats 3 x 5 Y & T’s with band 3 x 5 SOTS 2 x 5 OHS with PVC (facing wall)Then: Warm up to 60 -70% 1RM Front Squat Then 5 x 5 FS, rest 1min between sets Then Work […]
Power Endurance 10:00 Row/ski erg/airdyne 5 x 5 Wall Squat 2 x 10 Squat 2 x 5 Goblet Squat 3 x 5 Push Press 2 @ 15-25lb DB 5 x 5 Single Leg Off-the-Box Squat (OTB) 5 x 5 Front Squat (increase weight each set)Then: 5x Front Squat + 10x FR Step Ups (5 per […]
Gym + OutsideWarm up 10:00 C2 Row3 x 5 Wall Squats2 x 10 Shoulder Openers3 x 5 SOTS5:00 C/FS/PP 2 @ 20# KB x 2 (rest 1:00 between rounds)Then90min bouldering session +10k trail run!Athletes: Carolyn, Betsy, Johann, Ben
Strength Endurance10:00 Warm Up on Airdyne3×5 Wall Squats3×8 Shoulder Openers3×10 Y’s, T’s, 90/90’s on Cross-Over Symmetry Bands3×5 Goblet SquatsThen:Barbell Complex6x Deadlift6x Bent Over Row6x Hang Clean6x Front Squat6x Push Press6x Back Squat6x Push Up3 Rounds, increase weight each round (45, 55, 65# BB)Then:5x (5x Weighted Lunge + 5x Push Press) x4 RoundsLater:Easy 5k ~25min Athletes: Macky, […]