Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Tactical Lunge x 2 Then: Work up to heavy SLSLDL BB or KB Then 3x SLSLDL per leg 8x Dip or Ring dip – can be assisted 5x Push Up 5 rounds […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 slsldl with KB 2 x 10 KB Swing Then: Work up to a heavy DL Then: 5 x 5 Deadlift – touch and go style Complete 5x strict press between […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 8 Goblet Squat deep with hip opening and postural work! Then: Work up to heavy Front Squat Then: 5x Front Squat 20x Halo or Bulgarian bag swing – 10x Each direction […]
Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2x 30/30 DB PP (push and hold) 2x 30/30 Squat (squat and hold) then: 10x Pull Up + 20x Head Cutter + 30x Box Jump + 40x Proper Push ups + 50x […]
Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats then: Then First round: 5x RMM + 2:00 min row/ski or airdyne go hard 2:00 rest 3 rounds, keep track of pace, maintain pace for all three rounds Then: 10x Back Squat […]
Power endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 5 Goblet squat 3 x 5 Squat jumps then: 10x KB Swing 2:00 minute Row/Ski or Airdyne 1:00 minute Rest Three Rounds, try to set goal and maintain pace for […]
Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30 OH walking lunge – forward and backward then switch arms. Then: Stations: rotate through every min on the min. Athletes have 60 sec to complete the station, their rest is the […]
Power Endurance Warm up: 5:00 Airdyne, each minute a little harder 5:00 Jump Rope, 3x 90sec blocks, cool down 30 sec Then: 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squat 3×8 DB PP Then: 5x KB Swing + 5x Goblet Squat + 10x KB Swing + 10x Goblet Squat + 15x KB Swing + […]
Strength Endurance 10:00 Bike/Jog 2 x 8 Shoulder Openers 3 x 5 Y’s and Cuban Press 3 x 5 Kb OH Press + Stretch 3 x 5 Wall Squats 30m OH Walking Lunge Then: 10 – 1 Ladder of each (10/10/10/10, 9/9/9/9…) Plank Pull – strict, full ROM, bar to chest Pull Over Reverse Fly Barbell Push […]
Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 3 x 6 Goblet squats Then: 6 way BB Complex (or DB/KB) 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Back Squat (if DBs […]