Strength + Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 3 x 3 SLSLDL per leg 2 x 10 KB Swing Then: Work up to a heavy DL Then: 6 x 2 Deadlift with rack pull Rest 1-2:00 between each […]
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 Endurance Warm up Wall Squat 3 x 5 Bench Squat 5 x 5 Shoulder Openers 2 x 8 3 x 60 sec FLR OHS + SOTS w/PVC 3 x 5 Pull ups 5 x 5 Workout: 14# Med Ball Hold in Rock Carry 60secs + 30m Bear Crawl 5 rounds Then: 60 sec Overhead Plate […]
Power + Supplemental Warm up:10min C2 Wall Squats 3 x 5 Squats 2 x 10 Squat Jumps 3 x 5 Warm up to Clean Hi – Pull Then: Workout: 15x Clean Hi-Pull @ 60% 1RM + 4:00 minute Row @ >1000m Pace + 1:00 minute Rest Two Rounds Then: 5 minute Intermission (including 2nd-1min Rest […]
Strength 10:00 row/ski erg/airdyne (5:00 easy, 5:00 of 30/30 hard/easy effort) 2 x 10 shoulder openers 3 x 5 wall squats 3 x 5 cuban press 2 x 30m OH walking lunge (15m forward/15m backwards, then switch hands) 2 x 8 bent over rows @light db’s then 10x pull up + 3x TGU (per side) […]
Power Endurance Warm up 10:00 row/AD/jump rope combo 3×5 wall squats 3×5 cuban press 30m OH walking lunges 2×15 ball slams Then 30m One arm OH Lunge + one round 30/30 PP with DBs + 5 pull ups + 60 secs FLR x 5 rounds Then 8x Pull up + 8x Dip + 8x Sit up+8x […]