In the Gym April 8th
Power Endurance/Strength Endurance 10:00 warm up 3×5 wall squats 2×10 shoulder openers 3×5 SOTS 1-10-1 burpee ladder then- tail pipe on C2 3 x 250m row + hold KB in FR 2 @ 26 – 40# for time then – 1-10-1 KTE ladder
Power Endurance/Strength Endurance 10:00 warm up 3×5 wall squats 2×10 shoulder openers 3×5 SOTS 1-10-1 burpee ladder then- tail pipe on C2 3 x 250m row + hold KB in FR 2 @ 26 – 40# for time then – 1-10-1 KTE ladder
Power Endurance 5:00 C2/AD 3×5 wall squats 2×20 wall ball 2×20 ball slams 3×10 box jumps 18” box then – 5x DL + 10x push press how many rounds in 12:00 then – 1:00 mountain climbers + 1:00 KB swings + 1:00 body weight squats + 1:00 rest x5 rounds if time – 3 x […]
Power Endurance 10:00 C2/AD/jump rope 3×5 wall squats 2×10 shoulder openers 2×10 OH lunges then – Olympic Complex 6 reps of each…DL + BOR + Clean + FS + PP + OHS+ BS + push ups x 3 rounds, increasing weight each time then – 500m Row + 30 push ups + 1:00 split jumps […]
Workout: Strength Warm up 10:00, Wall Squats 5 x 5 work on form, Goblet Squats 2 x 8 deep squat to ball or low object 4 x 10m OH Walking Lunge Then Work up to Heavy SLSLDL 5 @ 3@ 1@ 1@ Then 5 x 3 at 70 – 80% Then: 5 Pull Ups + […]
Workout: Power Endurance Warm up: 10:00 Airdyne Then: 2×5 Wall Squat 2×10 Squat 2×5 Goblet Squat Then: 50x Squat 50x Frog Hops x 3 for time: Then Airdyne Ladder 60, 50, 40, 30, 20, 10cal rest between intervals is length of time it took to complete previous interval.
Workout: Strength Warm up 10:00 Tempo for first 5:00min Then: 30sec hard 30 sec easy for next 5:00 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squat 30m OH Walking Lunge Then: 6x TGU (3 each side) + 30sec Mountain Climber Two sets @ 25#, Two sets @ 35#, […]
Workout: Strength Endurance Warm up 10:00 2 x 8 Shoulder openers 2 x 8 Y’s & 90/90 with Cross Over Sym 3 x 5 Wall Squat 2 x 10 DB PP 3 x 8 Goblet Squats Then: 50x Pull-up + 30x Deck Squats 50x Push-up + 30x Frog Hops 50x Squat + 30x DB PP […]
Workout: Power Endurance Warm up 10:00 2 x 8 Shoulder Openers 2 x 5 Push Up Plank Row 2 DB @ 20 – 40# 3 x 5 Wall Squats 3 x 6 Goblet Squat, heavier each set. Then: 5x BO Row 5x Pull Up – strict, no kip 10 Rounds Then: 10x Goblet Squat @ […]
Workout Strength Warm up 10:00 2 x 5 Cuban Press 3 x 5 Wall Squat 30m OH walking lunge 2 x 5 Push ups Then: Review or Learn TGU Work up to 2 RM TGU Then: 6 x 2 @_____? Then 1:00 Ski Erg + 1:00 OHS 1:00 Ski Erg + 1:00 Ring Push x […]
Workout Power Endurance Workout: 5x Bottoms-Up Press + 5x KB Clean & Press + 5x KB Snatch Three Rounds Three Sets @ 10 – 30# Then: 2×10 Back Squat BW 2×10 RDL 50%BW Then: Work up to KBFRSquat Then: 2x KB FR Squat + 200m SkiErg/Row/Airdyne (Sprint) + 4x KB FR Squat + 200m SkiErg […]