Strength + Power Endurance 10min warm up row or air dyne 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall Squats 2 x 20 Lunge (10m forward, 10m backward) 3 x 10 Goblet Squat Then: Dynamic-Isometric Back Squat with 5 sec pause in each position, 4 stops […]
Strength Warm up 10:00 2 x 8 Shoulder openers 2 x 5 Cuban press 10x Y’s and Rows Cross Sym 3 x 5 Wall squat 30m OH Walking Lunge Then: Work up to heavy TGU Then: 2x TGU per side + 3x Strict Weighted Pull Up x 6 Rounds, Rest 2min between rounds Then: 15m […]
Power Endurance 10:00 Easy jog 3×5 Wall Squats 3×10 Shoulder Openers 10x OH Reach, Chest Openers on foam roller Toss Med Balls 5:00Then: 25m Lunge 2KB @ 45# in FC position + 25m Bear Crawl 2DB @ 30# x2 rounds Then: 2x 25m OH Walking Lunge @ 85# BB Then: 10 – 5 Front Squat […]
Strength + Supplemental Warm up 10:00 cardio Wall Squats 5 x 5 Goblet Squats 2 x 8 4 x 10m OH Walking Lunge 10# DB Then: Work Up to Heavy Single Leg DL 5 per leg @ 3@ 2@ 1@ – you know the drill Then 5 x 1 @ 90% Then: 5 x 5 […]
Power Endurance 3 x 5 Wall Squat 3 x 10 Squat 4 x 20 OH Walking Lunge Then Front Squat/PP with KB’s 10-1 reps (increase weight each set until max) Then 10x Lunge 2 DB/KB FC @ 20 – 45# + 30sec AirDyne + 60 seconds rest x8 Rounds Then 30sec Ball Slam + 60 […]
Power Endurance Warm up 10min jog 3×5 wall squats 3×8 goblet squats 2×8 push press 2×15 ball slams 3×5 squat jumps + tuck jumps 2×10 shoulder openers then – Short circuit… 20 ball slams + 1:00 mountain climbers + 250m row C2 + 90sec rest x4 rounds then – 5x Lunge + 5x Push Press […]
Power Endurance 10:00 Warm Up 3 x 5 Wall Squat 2 x 10 Shoulder Opener 3 x 5 Cuban Press 3 x 8 Goblet Squat Then: 3x (30sec Work/30sec “Rest”) Squat “Rest” is in quads parallel position Three Sets, Rest 60sec between each Then: Front Rack Squat/PP KB’s 10-1 reps (increase weight each set…until you […]
Power Endurance Warm up 10:00 2 x 5 wall squats 2 x 5 shoulder openers 2 x 5 cuban press Then: KB FR Squats Squat Jumps Walking Lunges FC Forward & Backward Burpees 2 x 10 of each Then: KB Swings @ 50# + Lunge or Split Jumps 50, 40, 30, 20 of each Then: 1x […]
Power Endurance 10:00 jog/bike/row 3 x 5 Wall Squat 2 x 10 Shoulder Openers 2 x 5 Cuban Press 3 x 10 Goblet Squat Then: 3x (30sec Work/30sec “Rest”) Squat “Rest” is in parallel position Three Sets, Rest 60sec between each Then: Front Rack Squat/PP KB’s 10-1 ladder (increase weight each set…until you can’t) Then: […]
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, […]