Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 8 Goblet Squat deep with hip opening and postural work! Then: Work up to heavy Front Squat Then: 5x Front Squat 20x Halo or Bulgarian bag swing – 10x Each direction […]
Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m OH walking lunge Then: One KB Swing Snatch + One Reverse TGU + One Windmill equals one rep 5x each side Then: 10x Head Cutter 10x Ball Slam 20x Split Jump […]
Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3×5 Wall squats 3 x5 SOTS press 3 x 6 Goblet Squat Then: Work up to heavy-ish OHS Then: 6 x 3 OHS Rest 1 – 2 min between sets Then: 5x RMM 10x Weighted Lunge (Kbs/DBs […]
Strength Warm up 10:00 C2 First 5:00 easy pace Then: 1:00 Hard/30 sec Easy x 3 Cool Down last 1:00 2 x 8 shoulder openers 3 x 5 KB stretch and press 2 x 5 cuban press 3 x 5 wall squats 2 x 30m walking lunge 2 x 30m OH walking lunge Then: Learn Hex […]
Strength 10:00 AD/jump rope/row 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall squats 2 x 10 Squats 2 x 5 OHS+SOTS combo 3 x 3 (per leg) Single Leg OTB Squats Then: Work up to heavy SLSLDL 4/leg @ 3/leg @ 2/leg @ 2/leg @ ??? Then: 5 x […]
Strength 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 6 goblet squat heavy with hip opening stretch 10x cross sum Ys, 90/90 Then: Work up to heavy back squat Then: 6 x 4 Back Squat, rest 1-2min between sets In between sets, complete: […]
Strength 10:00 warm up row/ski 2 x 8 Shoulder openers 2 x 5 Cuban Press 10x Y’s, Flys, 90/90 3 x 5 Wall Squats Then: Review BSSU, work up in weight Then 5 x 2 @ ~2RM In between each set, do: 5x Body Row 5x Push Press 5x KTE 30 sec ring support Then: […]
Strength + PE Supplemental 10:00 warm up on C2 rower or Airdyne Shoulder openers 2 x 10 Cuban press 2 x 5 Wall squats 3 x 5 Goblet squats 2 x 10 OH walking lunge 30m per arm Then – Work up to Heavy TGU Then – 6 x 2 TGU per side Rest 2:00 […]
Power Endurance10:00 Warm Up AD/C23 x 5 Wall Squats2 x 8 Shoulder Openers2 x 10 Goblet Squats3 x 5 Single Leg OTB SquatsThen:1:00 Step Ups with KB in FR + 20 cal AD + 20m Bear Crawl + 8x Pull Ups5 roundsThen:GUSU’s with 25# bar + KTE30 – 20 – 10 reps eachCool downAthletes: Betsy, […]
Power Warm up 10:00 yoga, jogging, jump rope Then: 3 x 5 wall squats 3 x 5 KB Press Bell Up 2 x 10 Shoulder Openers 4 x 10 OH Walking Lunges 8 – 10# 3 x 5 Squat Jumps Then: Work up to 3 RM on the Power Clean 6 x 3 Power Clean […]