Power Endurance 10:00 Ski/Row Warm Up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 4x 30/30 sec sprint/easy machine of choice Then: 2:00 30/30 sec DB PP/OH Hold + 250m Row + 60x Mtn Climber (total) Rest 2:00 x 3 Rounds Then: 2:00 30/30 Push […]
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 […]
Strength + Supplemental 10:00 Row/Jog/Bike 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Walking Lunge 2 x 10 RDL Then: Warm up to heavy SLSLDL Then 6 x 3 Heavy SLSLDL Between rounds, complete 5x ring pull ups, 5x ring push ups Then: 5x RMM […]
Power Endurance10:00 Warm up row/bike/ski erg2 x 8 Shoulder openers2 x 5 Cuban press3 x 5 Narrow wall squat2 x 5 Squat jumpsThen:10x Accelerating Back Squat (bar + 30# of chains) + 60 secs mtn climbers + 30 secs restx 4Then:10x BS Good Mornings @ 45# + 10x Anchored Leg Raises/GHDx 4Then: Cool DownAthletes: Ants, Johann, […]
Power EnduranceWarm up 10:00 C2, AD or jog in neighborhood3 x 5 Wall squats 3 x 6 Goblet squats 2 x 30m Walking lunges 2 x 30m OH walking lunges Then:90 sec row + 90 sec FR step ups 2KB @ 45# & 18” box3 rounds, no rest between rounds 3:00 restThen: 1:00 mountain climbers + 1:00 push press […]
Power EnduranceWarm up 10 min jogWall Squats 3 x 5Goblet Squats 2 x 5KB Swing 2 x 20Single Leg OTB 3 x 5 per leg @ 18” box Then7min 30/30 Burpees 2:00 rest7min 30/30 Weighted Step Ups @ 18” box (hold KB in FR during rest)2:00 rest7min 30/30 F Squat @50% BW (don’t put bar down)2:00 […]
Strength Warm up 10min jog Wall Squats 5 x 5 Goblet Squats 3 x 8 Cuban Press 3 x 5 Shoulder Openers 3 x 8Then: Warm up to heavy front squat Then 6 x 2 @ 80%1RM, rest 2 – 3 min between sets Followed by single leg work: 5 x 5 SLSLDL @ 1/2 […]
Strength Warm up: 10min C2 or Airdyne Wall Squats 3 x 5 Goblet Squats 2 x 10 Shoulder Openers 2 x 10 SOTS 3 x 5Then: Workup to Heavy TGU (with Barbell or KB) 3 × 5 @ 50% (per side) 3 x 4 @ 60% 3 x 3 @ 70% 2 x 2@ 80% […]
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 […]
Strength + supplemental Warm up 10:00 jog/bike/jump rope Wall Squats 5 x 5 Goblet Squats 2 x 8 Shoulder openers 3 x 5 OHS + Sots 3 x 5 with PVC Then – Front Squat- work up to your 1RM, based on your Deadlift you should be able to go heavier, let’s see ( : […]