Strength Endurance 10:00 Bike/Jog 2 x 8 Shoulder Openers 3 x 5 Y’s and Cuban Press 3 x 5 Kb OH Press + Stretch 3 x 5 Wall Squats 30m OH Walking Lunge Then: 10 – 1 Ladder of each (10/10/10/10, 9/9/9/9…) Plank Pull – strict, full ROM, bar to chest Pull Over Reverse Fly Barbell Push […]
Power Endurance Warm up: 10min C2 or Airdyne Wall Squats 3 x 5 Goblet Squats 2 x 10 OH Walking Lunges 2 x 10 Then: 100x Front Squat at 65# + 100x Wall Ball @ 20# +100x Ball Slam @ 20# 5:00 rest 500m Row (= 25 Plank Pull) + 35 Ring Dip + 45 […]
Warm up: AD or C2 10 min 3 x 5 Wall Squats 2 x 10 Goblet Squats 3 x 5 BSSU Then: Deadlift – work up to 1RM REST 2 – 3 min between efforts at or above 80%; 10 @ 95 5 @ 135 3 @ 165 1 @ 185 1 @ 205 1 […]
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 […]
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 […]