Power Endurance 10:00 row/ski erg 2×5 Wall Squat 2×10 Squat 2×5 Goblet Squat Then: Ball Slam Ladder/Wall Ball/Burpees 15 reps of each x 3 Then: 10x Goblet Squat + 5m-10m-15m-20m Shuttle Run (carrying two KB/DB in hands farmers carry position in street) x 2 Then: 20 reps Back Squat @ 45 – 85# + 90sec […]
Power Endurance 10:00 Airdyne/C2/ski erg 3×5 wall squats 2×10 shoulder openers 3×5 cuban press 10x Y’s, pull downs on bands 3×8 goblet squats 2×8 DB PP 5x squat, tuck jumps Then: 5x KB Swing + 5x Goblet Squat + 10x KB Swing + 10x Goblet Squat + 15x KB Swing + 15x Goblet Squat + […]
Power Endurance Warm up: 10:00 row/bike/ski 3×5 wall squats 2×10 shoulder openers 3×5 cuban press 10x Y’s, pull downs, 90/90s on cross over symmetry bands 3×6 goblet squats 3×10 push ups Then: 50x Pull-up Strict, Dead Hang, NO KIP Then: 10x Goblet Squat @ 70# + 2x (30sec Work/30sec Active Rest) Row @ >165m per […]
Power Endurance 10:00 airdyne/row/ski erg 2 x 10 shoulder openers 3 x 5 wall squats 10 x OH reach, chest openers 2 x 5 cuban press 2 x 8 goblet squats Then: Jonesworthy Squat 80, 64, 48, 32, 24, 12 KB Swing 40, 32, 24, 16, 12, 6 Pull Up 20, 16, 12, 8, 6, […]
Workout: 10:00 warm up 2 x 8 Shoulder Openers 2×5 Wall Squat 2×10 Goblet Squat 30m OH Lunge 5:00 30/30 C2 Then: 30 secs Row or Ski Erg (Go Hard) + 90 secs rest, during “rest” complete 30x step up with 2 @ 15 – 30# KB in FR 10 rounds Then: Finish with: 60 […]