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 2 x 5 SOTS Press w/PVC 30m OH Walking Lunge – forward/backward each arm Then: Warm up to Heavy TGU Then: 3x TGU per side 3x Pull Ups (add weight if […]
POWER ENDURANCE Warm up 10:00 C2/AD/Jump Rope 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall squats 2 x 20 Ball slams 2 x 20 Wall ball Then: 1 – 10 – 1 Pull-up Ladder Then: 4:00 30/30sec DB Push Press/Rest is in OH Position Then: 10x DL @ 135# […]
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 6 Goblet Squats – pause at bottom, focus on hip opening and posture Then: 6 x 3 Front Squats Rest 1-2 minutes between sets Then: 10 -1 Ladder of […]
STRENGTH 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility/stability 3 x 5 Wall squat 30m Single Arm OH Walking Lunge (per arm) Then: Warm up to Weighted Step Ups – weight at Front Rack or Farmers Carry Then: 5x (per leg) Weighted Step ups 8x […]
Power Endurance10:00 Warm Up (run/bike/ski erg)3 x 5 Wall Squats3 x 8 Shoulder Openers3 x 5 Cuban Press Mobility WorkThen:Barbell Complex, 6 reps of each:Body RowFront SquatPush PressBack SquatPush up3 rounds, increase weight each round (with BB at 45, 55, 65#)Then:10 x Pull up + 20 x KB Swing + 30 x Box jump + 40 x Push […]
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 2 x 10 good mornings 30m Tactical Lunge Then: Warm up to SLSLDL heavy (BB or KB) Then: 6 x 3 per leg SLSLDL Rest 2 minutes between sets During rest, complete […]
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 2 x 10 Good Mornings Then: Warm up to Heavy-ish Romanian Deadlift (KB or BB) Then: 5 x RDL heavy-ish 5 x Pull Ups 10 x GHD or Atomic Sit Ups 5 […]
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 30m OH Walking Lunge Then: Warm up to heavy TGU Then: 3 x TGU per side Rest ~2 minutes between sets During rest, complete 5x Bent Over Row 6 Rounds Then: 5x […]
10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility – esp overhead 3 x 5 Wall squat 2 x 5 SOTS Press with PVC 2 x 5 OHS at wall with PVC Then: Warm up to Overhead Squat 5 x OH Squat Rest 60sec between each […]
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 2 x 10 Good Mornings 30m OH Walking Lunge – (15m forward and backward with each arm) Then: Warm up to Heavy Dead Lift Then: 6 x 3 Dead Lift Rest 1-2 […]