Strength + Power Endurance 10min warm up row or air dyne 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall Squats 2 x 20 Lunge (10m forward, 10m backward) 3 x 10 Goblet Squat Then: Dynamic-Isometric Back Squat with 5 sec pause in each position, 4 stops […]
STRENGTH 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 3 x 6 Goblet Squats – pause at bottom, focus on hip opening and posture Then: 6 x 3 Front Squats Rest 1-2 minutes between sets Then: 10 -1 Ladder of […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat 3 x 6 goblet squat Then: Pull-up + Deadlift + Box Jump @ 40″ 10-9-8-7-6-5-4-3-2-1 reps of each 3:00 intermission Then: Push Up + Push Press Ladder 10-9-8-7-6-5-4-3-2-1 reps of each
Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 2 x 5 squat jumps 30m tactical lunge x2 Then: Work up to front squat weight Then: 5x Front Squat (or Goblet Squat) 7x Box Jump x 5 Rounds, rest as necessary Then: […]
Power 10:00 warm up + mobility work 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 5 squat jump 2 x 5 tuck jump Then: 10x Heavy Goblet Squat 10x Weighted Split Jump – 5 per leg 15m HEAVY Standing Sled pull Rest as needed 6 rounds […]
Power Endurance Warm up: 5:00 Airdyne, each minute a little harder 5:00 Jump Rope, 3x 90sec blocks, cool down 30 sec Then: 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squat 3×8 DB PP Then: 5x KB Swing + 5x Goblet Squat + 10x KB Swing + 10x Goblet Squat + 15x KB Swing + […]
Power Endurance 10:00 Ski/Row Warm Up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 4x 30/30 sec sprint/easy machine of choice Then: 2:00 30/30 sec DB PP/OH Hold + 250m Row + 60x Mtn Climber (total) Rest 2:00 x 3 Rounds Then: 2:00 30/30 Push […]
Strength Warm up 10:00 C2/Airdyne 2 x 10 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squat 3 x 6 Goblet Squat Then: Warm up to OverHead Squat Then: 5 x 3 OHS @ 80% 1RM Rest 2:00 between rounds Then: 60m of: 3 steps OH Walking Lunge + 5x Push Press […]
Power Endurance 10:00 row/ski/jog 2 x 8 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squat 3 x 20 Air Squat Then: Jump Progression 5 @ Squat Jump (No Box) 5 @ 16″ Box 5 @ 20″ Box 5 @ 24″ Box rest 1:00, repeat Then: 10x Goblet Squat + 20x Split […]
Power Endurance 2 x 8 Shoulder opener 2 x 5 Cuban press 3 x 5 Wall squat Then: Every Minute on the Minute… Minute 1: 150m Ski Minute 2: 8x Pull ups Minute 3: 15x Kettlebell Swings Minute 4: 15x Ball Slam Minute 5: 10x Goblet Squat 5 Rounds, rotate through stations, rest is the […]