PE/SE 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 Maxercist down 2 x 10 Good Morning Then: 5x DL 10x KB Swing 60m Farmers Carry 10x Clapping Push up, or regular or try clapping push up on knees x 5 Then: The Hateful […]
PE/SE 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 4 x 30/30 machine of choice to open up the lungs a bit Then: Then: 10x Ball Slam + 5x Pull Up x 10 rounds – reduce rounds for the less fit Then: 10x Halo + 5x […]
Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 30/30sec DBPP/OH Hold 2 x 30/30sec Air squat/squat hold Then: 8x Goblet Squats + 10x Ball Slams + 15m Sled Push (heavy and fast) 30-60sec Rest x 5 rounds Then: 8x […]
Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Goblet Squats 2 x 5 Squat Jumps Then: Warm Up to Front Squat 5 rep weight (moderately heavy) Find height for box jumps, do a few reps to warm up […]
Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Squat Jumps 2 x 5 Tuck Jumps 30m Tactical Lunge Then: Split Squats – warm up, find weight (Front Rack or Farmer’s Carry) heavy-ish Then: 5x Split Squats per side […]
Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Squat Jumps 30m Single Arm OH Walking Lunge (forward/backward one arm, then switch) Then: 15x Whip Smash 10x Ball Slams 10x Split Jumps (total) 30 sec rest 6 Rounds (can […]
Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2×30/30sec DB Push Press/OH Hold (stay light! Warm up weight) 2×30/30sec squat/squat hold (air squats; no added weight) Then: Warm up to heavy-ish BB Jerk or Push Press (whichever is more appropriate for […]
Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet Squats – deep, hip opening, focus on posture 3 x 5 Squat Jumps Then: 5x Head Cutter 8x Box Jump 10x Deck Squats Rest 60-90sec x 5 Rounds Then: […]
Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Squat jumps 2 x 5 Tuck jumps Then: Warm up to clean heavy-ish (can be with KBs or BB) Then: 5x Cleans 150m ski/row (hard!) 60sec rest 5 rounds Then: […]
Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 30m Tactical Lunge 2 x 15 Air Squats Then: Athletes can do step ups fast if split jumps are no go Set up to do split jumps and sprints outside; OR, […]