10:00 warm up Then 3 x 5 wall squats 3 x 10 Shoulder openers Then 5x Pull Up 5x BO Row Barbell 5x Plank Row 5 Rounds Then: KB Mtn Climb 2 @ 15 – 30# Clean + FS + OH Press 5 each 10 each 15 each 20…15….10…5 Then: BP Strip Sets 8 reps […]
Workout: 10min warm up 2 x 5 cuban press 2 x 8 shoulder openers 2 x 5 wall squat 2 x 5 squat, tuck, jump 2 x 10 DB PP Then: 3x BB PP HEAVY + 5x 30″ Box jump 7 rounds Then 10x Burpee Broad Jump + 10x sec sprint outside rest walking back […]
Workout: Strength Warm up: 10min wall squats 3 x5 goblet squats 2 x 10 shoulder openers 2 x 10 SOTS 3 x 5 Then: Workup to Heavy KB OHS 2 x 5 2 @ 20# 3 x 4 2 @ 26# 3 x 3 2 @ 30 # 2 x 2 2 @ 40# 6 […]
Workout: Strength Endurance 10:00 min Warm Up 3 x 5 Wall Squats 2 x 8 Shoulder Openers 2 x 5 Cuban Press 30M OH Walking Lunge Then: Goblet Squat Ladder 10x each @ 35, 40, 45, 50, 55# Then: Dead Lift 10x @ 5x @ 3×3 @ Then: Back Squat 10×10 @ ______ chain With […]
Workout: Strength 10 Min. Warm Up 2 x 8 Shoulder Openers 3 x 5 wall squats 2 x 5 Cuban Press 4 x 10 Push ups 3 x 15 Goblet Squats Then: Work up to 5RM Bench Press Then: 5 x 5 @ ________ 10x Over head Squats between Rounds @ 65-85# Then: 2:00 FLR […]
Workout: Power Endurance 10 min Warm Up 2 x 8 Shoulder Openers 3 x 5 Wall Squat 2 x 5 Cuban Presses 2 x 10 Squat 2 x 5 Goblet Squat 30m Lunge Then: 30sec Box Jump @ 24″ + 60sec Step-up + 30sec Rest X’s 7 Rounds Then: 10x Clean & Jerk 65 – […]
Warm up 10:00 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 4 x 10m OH Walking Lunge 10# DB Then Work up to Heavy BSSU on 16″ Box ( : 5 @ 3@ 1@ 1@ Then 5 x […]
Workout: Strength 2×5 Wall Squat 2×10 Squat 2×5 Goblet Squat 2x20m Lunge Then: 30sec Box Jump @ 24″ + 60sec Step-up + 30sec Rest Seven Rounds Then: 10x Clean & Jerk 65 – 85#+ 250m Row @ 1:30-1:40/500m pace + 2:00 minute Rest Four rounds Then: 25x Lunge + 60sec Wall Sit Three Rounds
Workout: Strength warm up 10:00 Then: 2 x 5 Wall Squats 2×10 Squat Then: Goblet Squat Ladder 10x each @ 35, 40, 45, 50, 55# Then: DL 10x @ 95# 5x @ 135# 3×3 @ ?# Then: Back Squat 10×10 @ 135# + ??? chain Do 10x Proper Push-up between each set Then: if time […]
Power Endurance 3×5 Wall Squat 3×10 Squat Then: 3x (30sec Work/30sec “Rest”) Squat “Rest” is in parallel position Three Sets, Rest 60sec between each Then: Front Rack Squat/PP KB’s 10-1 reps (increase weight each set…till you can’t) Then: 10x Lunge 2 DB/KB FC @ 20 – 45# + 30sec AirDyne Ten Rounds Then: 30sec Ball […]