Power Endurance 5:00 C2/AD 3×5 wall squats 2×20 wall ball 2×20 ball slams 3×10 box jumps 18” box then – 10x DL + 5x push press how many rounds in 12:00 then – 1:00 mountain climbers + 1:00 KB swings + 1:00 body weight squats + 2:00 rest x5 rounds if time – 3×1:00 FLR […]
Power Warm up 5:00 AD/C2 3 x 5 wall squats 2 x 10 shoulder openers 3 x 5 cuban press 2 x 20 ball slams @15# ball then – 6 x 250m row all out sprint; rest 2:00 between sets, during rest do 10x push ups then – 6 x 20cal AD sprint; rest 1:00 […]
Strength + Supplemental Warm up 10:00, C2/Airdyne/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 1RM TGU 5 per side@ […]
Power Endurance Warm up: 10min C2 or Airdyne Wall Squats 3 x 5 Goblet Squats 2 x 10 OH Walking Lunges 2 x 10 Then: 100x Front Squat at 65# + 100x Wall Ball @ 20# +100x Ball Slam @ 20# 5:00 rest 500m Row (= 25 Plank Pull) + 35 Ring Dip + 45 […]
Power Endurance Warm up 10:00 yoga, jog, jump rope Wall Squats 5 x 5 Goblet Squats 2 x 8 Then: 6:00min running/biking/ski erg/row effort 30 sec HARD/30 sec easy recovery pace. Rest 3- 4:00 (you should need this…) x3 Rounds Then: 6:00min speed step up 12” object 30 sec HARD/30 sec walk around to recover. […]
Strength + Supplemental Warm up 10:00, yoga, jog, jump rope Wall Squats 5 x 5 Goblet Squats 2 x 8 4 x 10m OH Walking Lunge 10# DB Then: Work up to Heavy BSSU on 16″ Box ( : 5 @ 3@ 1@ 1@ Then: 5 x 3 at 70 – 80% 1RM Rest 2min […]
Strength + supplemental Warm up 10:00 jog/bike/jump rope Wall Squats 5 x 5 Goblet Squats 2 x 8 Shoulder openers 3 x 5 OHS + Sots 3 x 5 with PVC Then – Front Squat- work up to your 1RM, based on your Deadlift you should be able to go heavier, let’s see ( : […]
Strength + Supplemental Warm up 10:00 cardio Wall Squats 5 x 5 Goblet Squats 2 x 8 4 x 10m OH Walking Lunge 10# DB Then: Work Up to Heavy Single Leg DL 5 per leg @ 3@ 2@ 1@ – you know the drill Then 5 x 1 @ 90% Then: 5 x 5 […]
Strength Warm up 10:00, Yoga, jog, jump rope Wall Squats 5 x 5 Goblet Squats 2 x 8 3 x 10 Shoulder Openers 3 x 5 Cuban Press 3 – 5 # Then: Work up to 1RM OHS 10@ 6@ 4@ 3@ 2@ 1@ Then: 5 x 5 @ 60 – 70% of 1RM Then: […]
Strength Warm up: 10min C2 or Airdyne Wall Squats 3 x 5 Goblet Squats 2 x 10 Shoulder Openers 2 x 10 OH Walking Lunges @ 20# 4 x 10m Then: Workup to Heavy TGU with Barbell 2 x 5 @ 50% per side 2 x 4 @60% 2 x 3 @70% 2 x 2 […]