Power EnduranceWarm up 10 min airdyneWall Squats 3 x 5Shoulder Openers 3 x 8Cuban Press 3 x 5Goblet Squats 3 x 5Then:Warm up to weight on KB Jerk and KB Swing (see below)Then, IWT:3x KB Jerk 2 @ 40# + 2:00 Step ups 18” box + 2 min rest x 2 rounds+13 KB Swings @ […]
Strength/Power10:00 Warm Up Row/Ski/AD3 x 5 of the following:Wall squatsSquatsSquat JumpsTuck JumpsThen:2 x 10 Box Jump @24” box2 x 5 Box Jump @28” boxThen:5 x 5 Box Jump @30” boxThen:Snatch+OHS+Hang Snatch @65#BBOne triplet (1/1/1) every 30 secs for 10 minutesThen:1 – 6 Team Box Jump Ladder @ 24” box, 2 rounds1 – 6 @ 18” […]
Power EnduranceWarm up 10 min jogWall Squats 3 x 5Goblet Squats 2 x 5KB Swing 2 x 20Single Leg OTB 3 x 5 per leg @ 18” box Then7min 30/30 Burpees 2:00 rest7min 30/30 Weighted Step Ups @ 18” box (hold KB in FR during rest)2:00 rest7min 30/30 F Squat @50% BW (don’t put bar down)2:00 […]
Power Endurance10:00 Easy Run3 x 10 Wall Squats3 x 10 Squat Jumps3 x 10 Burpees3 x 10 KB Snatch (5 per arm)Then:15x FS @ 3/4 BW + 15x Renegade Man Makers 2 @ 20 – 30#DBx6 roundsRest 5 minThen: 2000m C2 row for time! Recovery Endurance 30min Athletes: James, Macky
Strength Warm up 10min jog Wall Squats 5 x 5 Goblet Squats 3 x 8 Cuban Press 3 x 5 Shoulder Openers 3 x 8Then: Warm up to heavy front squat Then 6 x 2 @ 80%1RM, rest 2 – 3 min between sets Followed by single leg work: 5 x 5 SLSLDL @ 1/2 […]
Strength Warm up: 10min C2 or Airdyne Wall Squats 3 x 5 Goblet Squats 2 x 10 Shoulder Openers 2 x 10 SOTS 3 x 5Then: Workup to Heavy TGU (with Barbell or KB) 3 × 5 @ 50% (per side) 3 x 4 @ 60% 3 x 3 @ 70% 2 x 2@ 80% […]
Strength Warm up 10 min run 3 x 5 wall squats 3 x 8 goblet squats 3 x 5 Y & T’s with band 3 x 5 SOTS 2 x 5 OHS with PVC (facing wall)Then: Warm up to 60 -70% 1RM Front Squat Then 5 x 5 FS, rest 1min between sets Then Work […]
Strength/PowerWarm up 10min airdyne3 x 5 Wall Squats3 x 5 Squat Jumps3 x 5 Tuck Jumps20 Box jumps @ 18”Then:Work up to 1RM on Snatch High Pull Then: 6 x 2 Snatch High Pull @ 90% 1RMThen: Bench Press Ladder 10 – 1 Handstands for time x 2, 60sec rest between efforts Box Jump Ladder […]
Power Endurance 10:00 Row/ski erg/airdyne 5 x 5 Wall Squat 2 x 10 Squat 2 x 5 Goblet Squat 3 x 5 Push Press 2 @ 15-25lb DB 5 x 5 Single Leg Off-the-Box Squat (OTB) 5 x 5 Front Squat (increase weight each set)Then: 5x Front Squat + 10x FR Step Ups (5 per […]
Workout Name: “This is Bullshit”, uttered somewhere around round 5… 😉 Power EnduranceWarm up:5 minute Row @ Easy PaceThrow Medicine Balls 5:002 x 5 Wall Squats3 x 8 Goblet Squats10x OH Reach, Chest OpenersThen:DL 10x @ 135# + 50m Waiters Carry 30#KB OH/55#KB FC + 50x Windshield Wipersx 8 rounds, no prescribed rest just try […]