Power 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 5 SOTS with PVC 2 x 6 goblet squats 2 x 5 Squat Jumps Then: 10 x Goblet Squats (watch posture!) 500m Ski/Row for time 2 minute rest […]
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 2x30m Tactical Lunge Then: Team 1 15m HEAVY sled push – should be heavy and slow!! 30x Mountain climbers per leg 5 rounds, rest as needed Then: Team 2 5x Heavy […]
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 squat Then: Warm up to Heavy Back Squat (for 3 reps) Then: 6 x 3 Back Squats Rest 2 minutes between sets, During rest, complete 5x Side Plank […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m OH walking lunge – forward and backward then switch arms. Then: Work up to heavy TGU Then: 6 x 2 heavy TGU per side, rest some between sets. During rest, complete 10x […]
Power Endurance Warm up 10 min Jog Then – Shoulder openers 2 x 8 Cuban press 3 x 5 Wall squats 3 x 5 Goblet squats 3 x 8 Ass to Bench 3 x 5 Push ups 3 x 5 Then – 10 – 1 Ladder of each: Push Plank Row 2 @ 25# + […]
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 + […]
Power Endurance Warm up 10:00 bike 3 x 5 wall squats 2 x 10 shoulder openers 3 x 5 push ups 3 x 15 sit ups Then Create stations, cycle through… 10x Floor Press (Barbell, DB or KB) 5x Burpees 10x Body Row 5x Burpees 10x Goblet Squat 5x Burpees 3x TGU per side @ […]
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: Wall Squats 3 x 5 Wall Ball 2 x 15 @ 14# Ball Slam 2 x 15 @ 15# Squat Jumps 3 x 5 1:00 RMM + 10 Pull Ups + 20 Goblet Squats w/ 30/35/40# KB 4 rounds 5:00 rest then 2:00 KB Swings + 500m Row + 40 Cal Airdyne […]
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 […]