Strength + Supplemental Warm up 10:00 Then: 3×5 Wall Squats 3×5 OHS +SOTs with PVC 3×10 KB Swings 2×10 Shoulder openers Then: Work up to heavyish Back Squat – go to quads parallel, no deeper. Then: 5 x 2 Back Squats at 80% 1RM Rest 2:00 between sets, and complete 8x plank rows during 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 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 Endurance Warm up 3 x 5 Wall squats 2 x 10 Squats 2 x 20 KB Swings @ 35-50# 2 x 20 KB PP 20 – 35# then 100m Farmer’s Carry, 2KB @ 50# + 20x TGU (10 per side) + 200m Waiters carry (adjust the weight for OH as necessary) switch the hand […]
Power Endurance Warm up 10min something 3×5 wall squats 3×5 cuban press 2×5 squat jumps 3 x 5 OHS + SOTS PVC Then 250m sprint row + 20x double box jumps + 2:00 KB Swing 40# + 2:00 rest x5 rounds Then 5 RMM + 5 FTH + 3 FST Bear Crawl x3 Rounds
Power Endurance 10:00 row/ski erg 3 x 5 Wall Squat 2 x 5 Goblet Squat 2 x 10 Shoulder Opener 2 x 5 Cuban Press 2 x 30m OH Walking Lunge Then 5x OH Press + 10x Ball Slam @ ?# + 15x KB Swing @ 40-62# KB 11 rounds No rest for time Then […]
Power Endurance 10:00 Warm Up 3 x 5 Wall Squat 2 x 10 Squat 2 x 15m OH Walking Lunge 2 x 5 Burpee 3 x 10 KB Swing (one set each @ 35#, 44#, 53#) Then: 2 min Max Rounds of: 5x DL @ bodyweight (BW) + 10x Strict Press @ 30-50% BW + […]
Power Endurance 10:00 warm up 2 x 10 shoulder openers 3 x 5 cuban press 3 x 5 wall squat Then: Learn SLSLDL 5 x 4 @ 65# Then 10x Dead Lift + 250m Row 6 rounds Then 10x KB Swing + 60sec Airdyne 5 rounds
Power Endurance 10:00 Airdyne/C2/ski erg 3×5 wall squats 2×10 shoulder openers 3×5 cuban press 10x Y’s, pull downs on bands 3×8 goblet squats 2×8 DB PP 5x squat, tuck jumps Then: 5x KB Swing + 5x Goblet Squat + 10x KB Swing + 10x Goblet Squat + 15x KB Swing + 15x Goblet Squat + […]
Strength/Power 10 min row/airdyne/ski erg/jog Wall Squats 3 x 5 Goblet Squats 3 x 10 Cuban Press 3 x 5 OH Reach, Chest Openers x 10 each Push Ups x 10 then Bench Press Strength Ladder: 10 reps @ # 9 reps @ # 8 reps @ # 7 reps @ # 6 reps @ […]