Power EnduranceWarm up 10 min airdyneWall Squats 3 x 5Shoulder Openers 3 x 8Cuban Press 3 x 5Goblet Squats 3 x 5Then:Warm up to weight on KB Jerk and KB Swing (see below)Then, IWT:3x KB Jerk 2 @ 40# + 2:00 Step ups 18” box + 2 min rest x 2 rounds+13 KB Swings @ […]
Strength/PowerWarm Up 10:00 ski erg3×5 Wall Squats3×10 Shoulder OpenersThen:KB Complex, twice through @ 20, 26#KB10x One Handed KB Swings (5/side)10x Around the World (5/direction)10x Figure 8’s (5/direction)10x Goblet Squats10x Push Squats10x Deck Squats10x OH Squats10x Halos (5/direction)10x Windmills (5/side)10x TGU (5/side)Then:Work up to 1RM on Clean High PullThen:3x Clean High pull @ 85% 1RM (115#) […]
Strength Endurance Warm up 10 min row Then: Wall Squats 3 x 5 Goblet Squats 2 x 10 OH Walking Lunges 2 x 10 Then: TGU, work up to 1RM weight Then: 11 Rounds for time: 5x Heavy Ball Slams + 10x KB PP Then: Cool Down
Power Warm up 10:00min 3 x 5 wall squats 2 x 8 goblet squats 3 x 5 Squat Jumps 3 x 5 Tuck Jumps Then Warm up to Heavy Snatch High Pull Then: 3x Snatch high pull at 80% 1RM + 5x Box Jump 24-30” 5 rounds Rest 2:00 Then 10x Band Sprint Forward (10sec […]
Strength + Supplemental Warm up 10:00, C2/Airdyne/Jump Rope Wall Squats 5 x 5 work on form, Goblet Squats 2 x 8 deep squat to ball or low object 25 # DB then 35#KB Shoulder Openers 2 x 10 OHS + SOTS with PVC 3 x 5 Then: Work Up to 1RM TGU 5 per side@ […]
Power Endurance Warm up 10:00 yoga, jog, jump rope Wall Squats 5 x 5 Goblet Squats 2 x 8 Then: 6:00min running/biking/ski erg/row effort 30 sec HARD/30 sec easy recovery pace. Rest 3- 4:00 (you should need this…) x3 Rounds Then: 6:00min speed step up 12” object 30 sec HARD/30 sec walk around to recover. […]
Strength + Supplemental Warm up 10:00 cardio Wall Squats 5 x 5 Goblet Squats 2 x 8 4 x 10m OH Walking Lunge 10# DB Then: Work Up to Heavy Single Leg DL 5 per leg @ 3@ 2@ 1@ – you know the drill Then 5 x 1 @ 90% Then: 5 x 5 […]
Power Endurance Run the Blue Tower 2 miles, 1000′ vert gain 2 hours later 10:00 Row 3 x 5 wall squats 3 x 8 Goblet squats 3 x 10 ball slams @ 15-20# Then Work up to heavy Back Squat, 135# – 195# Then 20 rounds, one round every 2:00 minutes 8x BS with Chains […]
Strength Warm up 10:00 Ski Erg 3 x 5 wall squats 3 x 8 Strict press 3 x 8 shoulder openers 3 x 8 Goblet Squats @40#, 50#, 60# KB 3 x 5 Squat Jumps 3 x 5 Tuck Jumps Work up to 2RM Front Squat Then: 2x FS @ 80%1RM + 5x Box Jump […]
Power Endurance Warm up 10:00 Ski Erg 2×5 Wall Squat 2×5 Goblet Squat 2x20m Lunge 2x20m OH Lunge Then: Work up to Heavy BSSU Then: 2×3 per leg @ 70% 1RM 2×2 @ 80% 1RM 6×1 @ 90% 1RM Rest 5:00 Then: 5x Heavy Goblet Squat + 10x Box Jump @ 24 – 30” 30 […]