Power Warm up 10:00min 3 x 5 wall squats 2 x 8 goblet squats 3 x 5 Squat Jumps 3 x 5 Tuck Jumps Then Warm up to Heavy Snatch High Pull Then: 3x Snatch high pull at 80% 1RM + 5x Box Jump 24-30” 5 rounds Rest 2:00 Then 10x Band Sprint Forward (10sec […]
Power 10:00 Airdyne warm up 3 x 5 wall squats 2 x 8 goblet squats 3 x 5 Squat Jumps 3 x 5 Tuck Jumps Then: 20 rounds of… 24” box jump + broad jump + jump over 18”box + broad jump (each jump goes into the next) Rest 4:00 Then: 10 rounds of… 10x […]
Power Endurance 10:00 Airdyne Warm Up 3 x 5 wall squats 2 x 10 Squat 3 x 5 Jump Squat 3 x 5 KB Bell Up Press Then: Team WO 3x (1-6) Pull-up Ladder for Time: Rest 3:00 Then Team Burpee Ladder 10 – 1 for Time: Rest 3:00 Then: Team DB/KB PP Ladder 1 […]
Strength Warm up 10:00 yoga/jog/jump rope Wall Squats 5 x 5 work on form Goblet Squats 2 x 8 deep squat to ball or low object 25 # DB then 35#KB Shoulder Openers 2 x 10 OHS + SOTS with PVC 3 x 5 Then: Work Up to 1 RM on FS In the usual […]
Power Warm up 10:00 yoga, jogging, jump rope Then: 3 x 5 wall squats 3 x 5 KB Press Bell Up 2 x 10 Shoulder Openers 4 x 10 OH Walking Lunges 8 – 10# 3 x 5 Squat Jumps Then: Work up to 3 RM on the Power Clean 6 x 3 Power Clean […]
Power Endurance 10:00 C2/AD/jump rope 3×5 wall squats 2×10 shoulder openers 2×10 OH lunges then – Olympic Complex 6 reps of each…DL + BOR + Clean + FS + PP + BS + push ups x 3 rounds, increasing weight each time then – 500m Row + 30 push ups + 1:00 split jumps + […]
Power + Strength Endurance 10:00 warm up row/bike/jog 3×5 wall squats 2×10 shoulder openers 3×5 SOTS then – 1-10-1 burpee ladder then- tail pipe 6x250m row; hold KB in FR during rest (rest as long as row effort) then – 1-10-1 KTE ladder
Power + Supplemental Warm up:10min C2 Wall Squats 3 x 5 Squats 2 x 10 Squat Jumps 3 x 5 Warm up to Clean Hi – Pull Then: Workout: 15x Clean Hi-Pull @ 60% 1RM + 4:00 minute Row @ >1000m Pace + 1:00 minute Rest Two Rounds Then: 5 minute Intermission (including 2nd-1min Rest […]
Strength + Supplemental Warm up 10:00 C2/AD Wall Squats 5 x 5 work on form Goblet Squats 2 x 8 deep squat to ball or low object 25 # DB then 35#KB 4 x 10 OH walking Lunge @ 10-15# 3 x 5 Cuban Press 3 – 5 # Then: Work up to 1RM Deadlift […]
Power + supplemental Warm up 10:00 AD/C2 3×5 wall squats 2×10 goblet squats 2×10 push press 2×10 shoulder openers 3×5 squat jumps 3×5 tuck jumps then – knee jumps @PVC, then add weight… 3×3@ PVC 2×3@ 15#? 2×2@ 25 4×1@ 35… then – 1:00 all out AD sprint + 6x clean & press heavy-ish KB […]