STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 30 OH walking lunge – forward and backward then switch arms. Then: 5x TGU (per side) + 5x Ring/Bosu Push up or regular push up. 4x TGU + 5x Ring/Bosu Push up or […]
Power Endurance 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 30m OH Walking Lunge (forward/backward each side) Then: 5x Head Cutters 8c Burpee 60sec ski/row 60sec rest 4 rounds Then: 5x Box Jumps 60sec Mountain Climbers 30 sec ring support […]
Strength + Supplemental 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 5 OH wall squat with PVC 3 x 5 SOTS Press Then: Work up to OHS with 2KBs @ wall Then: 6 x 4 OHS with Kbs @ wall; rest 1 min […]
Power Endurance 10:00 C2 Then: 11 rounds 10x BB PP at approx 50% 1RM Jerk if you can + 150m sprint Ski Erg you have 2:00 to finish both events; any extra time you have is rest. Then: 5:00 rest Then: 1:00 Static Hold Dip Position + 1:00 FLR Rings, 1:00 Hang Rings + 1:00 […]