10:00 warm up + work on mobility 2×8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 goblet squats Then: 6 way BB Complex or DB/KB if better for the athlete 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Back Squat […]
STRENGTH 10:00 Warm up 2 x 8 Shoulder Openers 2 x 5 Cuban Press Mobility Work 3 x 5 Wall Squats 3 x 6 Goblet Squats Then: KB or BB Complex (Try to use same weight for all movements; Try not to put weights down until push press is complete) 6x Dead Lift 6x Bent […]
Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 3 x 6 Goblet squats Then: 6 way BB Complex (or DB/KB) 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Back Squat (if DBs […]
Power Endurance 10:00 Warm Up row/ski/air dyne 2 x 8 shoulder openers 3 x 5 cuban press 3 x 5 wall squats 3 x 5 OHS+SOTS combo with PVC Then: Six-Way BB Complex: 6x DL + 6x Bent Row + 6x Hang Clean + 6x Front Squat + 6x Back Squat + 6x Push Press + […]
Power Endurance10:00 C2 row10:00 AirdyneThen:One warm up round of 6 way BB Complex6x Deadlift6x Bent Over Row6x Hang Clean6x Front Squat6x Push Press6x Back Squat6x Push Up@ 75# try to NOT put the bar down.Then, WO:6 way BB Complex @ 95# + 1000m Ski Ergrest 4:006 way BB Complex @ 115# + 1000m Ski Ergrest […]
Strength Endurance10:00 Warm Up on Airdyne3×5 Wall Squats3×8 Shoulder Openers3×10 Y’s, T’s, 90/90’s on Cross-Over Symmetry Bands3×5 Goblet SquatsThen:Barbell Complex6x Deadlift6x Bent Over Row6x Hang Clean6x Front Squat6x Push Press6x Back Squat6x Push Up3 Rounds, increase weight each round (45, 55, 65# BB)Then:5x (5x Weighted Lunge + 5x Push Press) x4 RoundsLater:Easy 5k ~25min Athletes: Macky, […]
Strength WO #1 3 x 5 WS 3 x 10 Squat 10:00 Clean + Front Squat + Hang Clean @ 65# 1 rep every 30 secs for 10min Then: Work up to Heavyish Deadlift 5x 5 Deadlift @ 2x (30sec Work/30sec “Rest”) Push Press + 2x (30sec Work/30sec “Rest”) Squat Two sets, Rest 2 minutes 5k recovery run later […]
Power + Supplemental 10:00 warm up Then: 3 x 5 Wall Squats 3 x 5 Cuban Press 2 x 10 Shoulder Openers 4 x 10 OH Walking Lunge 30 sec Rock Carry Hold with med ball or 10-15 # DB x 3 30 sec rest between 3 x 5 Squat Jumps Then: 8x Hang Clean […]
Power 10:00 Warm Up 3×5 Wall Squats 10x OH reach, chest openers Then: 6 way BB Complex 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Lunge in place (3 per leg; hold BB in back squat position) Do all in a row without letting go of bar, […]
10:00 Warm Up 2x 8 Shoulder Openers 3 x 5 Wall Squats Then: 6 way BB Complex 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Back Squat 6x Push Up rest 2:00min btw rounds. 65, 85, 105# Then: 5x Split Squat 2 @ 20/26# KB in Front […]