STRENGTH 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 30m Tactical Lunge Then: Warm up to heavy weighted walking lunges (or weighted step ups if more appropriate) Then: 15m Heavy Weighted Walking Lunge – weight in Farmer’s Carry 5x Pull […]
STRENGTH 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 3 x 6 Goblet Squat – deep, pause at bottom for hip opening and postural stability 30m Tactical Lunge Then: Warm up to heavy Back Squat Step Up (BSSU) Then: 6×3 […]
STRENGTH 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility/stability 3 x 5 Wall squat 30m Single Arm OH Walking Lunge (per arm) Then: Warm up to Weighted Step Ups – weight at Front Rack or Farmers Carry Then: 5x (per leg) Weighted Step ups 8x […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 2 x 10 good mornings Then: Warm up to heavy Dead Lift Then: 6 x 3 Dead lift Rest 1-2 minutes between sets Then: 5x Floor Press – DB or KBs 10x Deck […]
STRENGTH 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: KB Swing Snatch (or Clean and Press if more appropriate) + Reverse TGU + Windmill 3x per side. Then: Work up to heavy Front Squat Then: 6 x […]
Power endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 5 Goblet squat 3 x 5 Squat jumps then: 10x KB Swing 2:00 minute Row/Ski or Airdyne 1:00 minute Rest Three Rounds, try to set goal and maintain pace for […]
Power 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 3 x 3 Ass to Bench Single leg squat 2 x 10 KB Swing Then: 8x Box Jump + 10x Split Jump (5 per leg), can be weighted. x 5 rounds, rest as […]
Power Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 2x 30/30 DB PP 2 x 5 Squat jump 2 x 10 KB Swing Then: Work up to heavy Jerk (barbell) or Push press (DB or KB) Then: 5x Jerk (or push […]
Power Endurance Warm up 10:00 row 2 x 8 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squats 10x OH Reach, Chest Openers Then – 10 Strict Press @ 10-25# DB’s OR KBs+ 2:00 Interval (go hard) Row or Ski or Airdyne 3 sets/2 minutes rest between efforts (Use same machine for […]
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 […]