Strength10:00 C2/AD/Run3 x 5 Wall Squats3 x 10 Box SquatsSquat depth/hip opening work5 x 5 Single Leg OTB @18″ box 4 x 20m Weighted Lunge (10m forward, 10m backward)Then:Warm up to heavy Back Squat Step Up @ 18-20″ Box6 x 3 per leg @ 65-85#? (3RM)Rest 2:00 between setsThen:1:00 push ups on rings (how many?)rest 2:001:00 […]
Power Endurance10:00 Warm up row/bike/ski erg2 x 8 Shoulder openers2 x 5 Cuban press3 x 5 Narrow wall squat2 x 5 Squat jumpsThen:10x Accelerating Back Squat (bar + 30# of chains) + 60 secs mtn climbers + 30 secs restx 4Then:10x BS Good Mornings @ 45# + 10x Anchored Leg Raises/GHDx 4Then: Cool DownAthletes: Ants, Johann, […]
Power Warm up 10:00 bike/run Wall squats 3 x 5 Goblet squats 3 x 8 Squat jump 3 x 5 Tuck jump 3 x 5 Then: Work up to heavy Clean & Jerk (~5RM) Then, 5 x 5 C & J, rest 2:00 between sets Then: 10-1 Pull Up Ladder Between each “rung”, do 30m […]
Strength/Strength EnduranceWarm up 10:00 C2/airdyne/ski erg3 x 5 Wall Squats3 x 5 SOTS2 x 10 OH Walking Lunge2 x 5 Tuck JumpsThen:Work up to 85% 1RM OHSThen, 6 x 3 OHS @ ?2:00 rest between setsThen:Ring Dip/Box Jump Ladder @ 28” box10 – 1/1-10Then:Practice KB Snatch Cool DownAthletes: Seth, Ian, Lindsay, Michael
Power Endurance10:00 Bike ride/run/row3 x 5 Wall squats 3 x 8 Goblet squats 3 x 5 A-T-Bench 3 x 5 Push ups Then:10 – 1 Ladder (10/10, 9/9, 8/8…)Push plank row 2DB @ 25# +Deadlift @ 135#Then:Med Ball Sit Toss 5 x 10 @ 18# (w/partner)Then:Cool DownAthletes: Jess, Betsy, Ian
Power EnduranceWarm up 10:00 C2, AD or jog in neighborhood3 x 5 Wall squats 3 x 6 Goblet squats 2 x 30m Walking lunges 2 x 30m OH walking lunges Then:90 sec row + 90 sec FR step ups 2KB @ 45# & 18” box3 rounds, no rest between rounds 3:00 restThen: 1:00 mountain climbers + 1:00 push press […]
Power Endurance Warm up on C2 and AD for 10 min, do a few intervals and up the intensity Then: 2000m for time OR 300FY on air dyne Then: 5x Wall Squats 8x each Y’s, T’s, 90/90’s on cross-over symmetry bands 8x Goblet Squats Then: 2:00 KB Swing 2:00 TGU (alternate sides) 2:00 KB Clean+FS+PP […]
Strength10:00 easy jog/bike 3 x 5 Wall squat 3 x 10 Squat 2 x 10 each OH reach, Chest openers 3 x 5 Goblet Squat Then: Deadlift Strength Ladder 10 reps @ 95# 9 reps @ 115# 8 reps @ 135# 7 reps @ 155# 6 reps @ 175# 5 reps @ 195# 4 reps […]
Strength10:00 row/ski erg/airdyne2 x 5 wall squat2 x 10 squat5 x 5 split squat w/KB in FR positionThen:3 x 5 Single Leg OTB squat @24” boxThen:Dead Stop Back Squat3x @ 95#3x @ 115#2x @ 135#3 x 1 @ 145#Cool Down:5:00 air dyne10x RDL10x Cossack SquatFoam roller Athletes: Carrie, Lindsay, Lara
Strength/PowerWarm up 10min Airdyne3 x 5 Wall Squat3 x 8 Shoulder Openers3 x 5 Cuban PressThrow Med Balls 5:00Then:2 x 20 Split Jump3 x 5 Jump Squat3 x 5 Tuck JumpThen:5 x 5 Accelerating Back Squat @ 95# (bar + chains)2 x 10 Sequence Jump Bosu (on/off Bosu, forward, backward, side to side)4 x 6 […]