Strength Warm up 10:00 bike ride to gym Shoulder Openers 2 x 8 Cuban Press 3 x 5 Wall Squats 3 x 5 Goblet Squats 3 x 6 Walking Lunge 2 x 10 OH Walking Lunge 2 x 10 Then: 5x TGU per side @30#, perfect form Then: Warm up to 2 RM Dead Lift […]
Power 10:00 warm up row/ski/airdyne 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat Then- 15m Heavy Sled Push 10x Ball Slam 10x Box Jumps 5 rounds for time Rest 3:00 Then: 1:1 30m Bulgarian Bag Broad Jump + Hold plank while waiting for teammate to finish 3 Rounds […]
Strength Warm up 10:00 Shoulder openers 2 x 10 Cuban Press 3 x 5 Wall squats 3 x 5 Walking Lunge 2 x 10 SOTS PVC 3 x 5 OTB 5 x 5 each leg Then: Work up to heavy step up, weight @ FC position Then: 5x Step up per leg + 5x RMM […]
Power Endurance Warm up 10:00 2×10 shoulder opener 3×5 cuban press 3×5 wall squats 3×5 romanian deadlift Then: Team 2000m ski/row relay – switch every 200m during rest, hold 2KB’s at FR Then: 5x RDL+ 10x KB Spike Swing+ 10x GHD Sit Up x 5 Then: 30 sec ring support + 5x heavy floor press […]
Strength Endurance 10:00 Warm up row/ski/airdyne 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 × 5 Wall Squat Then: 2 x 30sec/30sec Squat/Squat Hold “Rest” is bottom of the squat 2x 30sec/30sec DB PP/OH Hold Then: 30 sec Barbell or KB Push Press 30 sec FLR 30 sec rest x 8 rounds […]
Power Warm Up 10:00 row/ski/airdyne 2 × 10 shoulder openers 2 × 5 OHS+SOTS combo 3 × 5 wall squats 3 × 5 goblet squats 2 × 10 ball slams 2 × 5 squat jumps Then – Work up to BB Clean 4@ 3@ 2@ 2@ Then – 6 × 2 @ Then – 8x […]
Power Warm up 10:00 C2/AD 2 x 10 Shoulder Openers 4 x 8 Crossover Symmetry 5 x 5 Wall Squats Then: 15m Heavy Sled Push (Sled + 3 x 45#) + 8x Accelerating Back Squats Bar + Chains x 5 Rounds Then: 60 sec Bulgarian Bag Clean + OH Press 1 : 1 hold squat […]
Power + Supplemental Warm up 10:00 2 x 8 shoulder openers 2 x 5 Cuban press 3 x 5 wall squat 30 m Tactical Lunge 2 x 5 SOTS with PVC Then: 3 x 8 Front Raise 3 x 8 Lateral Raise 3 x 8 Reverse Fly Then: 5x BB Clean + 20x KB Spike […]
Strength Warm Up Row/Ski 10:00 2 x 8 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall squats 2 x 8 Activation Phase XSym 5 x 3 BSSU Then: Work Up to Heavy Deadlift Then: 5 x 3 DL touch and go style (no dropping) Rest 1 – 2 min between sets Then: […]
Power Warm up 10:00 2 x 8 Shoulder openers 2 x 5 Cuban press 10x Y’s and rows Cross Sym 3 x 5 Wall squat 3 x 6 Deep goblet squat with hold Then: Dynamic-Isometric Back Squat with 5-sec pause in each position, 4 stops (Hold at top, three stops to bottom, after last hold […]