PE/SE 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 2 x 30m Tactical lunge Then: (can rotate through machines if you want) 10 calories ski/bike/row 10x Body Rows 20 calories ski/bike/row 20x KB Swings 30 calories ski/bike/row 30x Push Ups […]
POWER 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 SOTS with PVC 3 x 5 squat jumps Then: 10x KB Swings 5x Box Jumps 5 rounds, rest some between rounds to maintain form Then: 15m Weighted Walking Lunges 5x […]
November 3rd Power 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press Mobility Work 3 x 5 wall squat 2 x 5 Squat Jump Then: KB Swing + Floor Press BB or DB The swing should be as heavy as the athlete can stabilize and chest press heavy as well, same […]
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 row/ski warm up 2 x 10 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squats 3 x 8 Good Mornings 3 x 5 Squat Jumps 3 x 5 Tuck Jumps Then: 4x 30sec DB PP / 30sec OH hold 4x 30sec push up / 30sec plank hold 4x 30sec […]
Strength Warm up 10 minutes jog/bike 2 x 8 shoulder openers 3 x 5 cuban press 3 x 5 wall squats 2 x 8 good mornings 10x OH reach, chest openers then: 10 – 1 KB/DB Push Press + RDL Ladder rest as needed then: 15m Sled Push Heavy + 15x KB Swings + 30 […]
Power 10 minutes row/ski/airdyne 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 5 body row 3 x 5 push ups Then: 15m Heavy Sled Pull Seated + 10x Burpee 10x Heavy KB Swing 5 Rounds Rest 3:00 Then: 1:1 30m Bulgarian Bag Broad Jump + Hold […]
Power Endurance 2 x 8 Shoulder opener 2 x 5 Cuban press 3 x 5 Wall squat Then: Every Minute on the Minute… Minute 1: 150m Ski Minute 2: 8x Pull ups Minute 3: 15x Kettlebell Swings Minute 4: 15x Ball Slam Minute 5: 10x Goblet Squat 5 Rounds, rotate through stations, rest is the […]
Power Endurance Warm up: Wall Squats 3 x 5 Wall Ball 2 x 15 @ 14# Ball Slam 2 x 15 @ 15# Squat Jumps 3 x 5 1:00 RMM + 10 Pull Ups + 20 Goblet Squats w/ 30/35/40# KB 4 rounds 5:00 rest then 2:00 KB Swings + 500m Row + 40 Cal Airdyne […]
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 […]