Strength + Supplemental Warm up 10:00, C2/Airdyne/Jump Rope Wall Squats 5 x 5 work on form, Goblet Squats 2 x 8 deep squat to ball or low object 25 # DB then 35#KB Shoulder Openers 2 x 10 OHS + SOTS with PVC 3 x 5 Then: Work Up to 1RM TGU 5 per side@ […]
Strength + Supplemental Warm up 10:00, yoga, jog, jump rope Wall Squats 5 x 5 Goblet Squats 2 x 8 4 x 10m OH Walking Lunge 10# DB Then: Work up to Heavy BSSU on 16″ Box ( : 5 @ 3@ 1@ 1@ Then: 5 x 3 at 70 – 80% 1RM Rest 2min […]
Power Endurance Warm up 10:00 C2 or AD Then 3 x 5 Wall Squats 4 x 10 OH Walking Lunge 3 x 5 Squat Jumps Then 15x Box Jumps on 24-30” Box + 15x Ball Slams 20-30#+ 15x RMM 2@ 20-30# DB 5 Rounds Rest 3:00min Then: Airdyne Ladder 50 Cal rest 2:00 40 Cal […]
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 10:00 Jump Rope 3 x 5 wall squats 3 x 6 bench squat 4 x 10 Oh Walking Lunge Then 10 Plank Pull 20 Ring Push Ups 30 Vertical Sit Ups 40 KB Swings 50 Ball Slams 40 DB Push Press 30 Sit and Reach 20 Windshield Wipers 10 Pull Ups […]