Strength + Supplemental Power Endurance Warm up 10:00 C2 2 x 10 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squat 3 x 6 Goblet Squat Then – Warm up to Heavy Front Squat (80% 1RM) Then – 5 x 3 Front Squat @ 80% 1RM Rest 2:00 between rounds Then – […]
Power Endurance 10:00 ski/row/airdyne 2 x 8 shoulder openers 2 x 5 cuban press 10x overhead reach, chest openers on bench or foam roller 3 x 5 wall squats 3 x 8 goblet squats then: 8 to 1 ladder of all: Pull Ups + DB PP + Push Ups + Bent Over Row then: on […]
Power Endurance Warm up 5:00 C2, 5 min Airdyne 3 x 5 wall squats 2 x 10 goblet squats 2 x 10 DB PP 2 @ 15/20# 20x wall ball at 10# 20x ball slam @ 15# Then: Barbell Complex: Deadlift, BO Row, Clean, Front Squat, Push Press, Back Squat 3 Rounds @ 45, 55, […]
Power Endurance 10:00 row/ski warm up 2 x 10 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squats 3 x 8 Good Mornings 3 x 5 Squat Jumps 3 x 5 Tuck Jumps Then: 4x 30sec DB PP / 30sec OH hold 4x 30sec push up / 30sec plank hold 4x 30sec […]
Power Endurance Warm up 10:00 2×10 Shoulder Openers 2×5 Wall Squat 2×5 Goblet Squat 30m OH Lunge Then: 2x TGU per side + 30m Bear Crawl x 5 rounds Then: 10x BOSU Piston Press + 5x Pull-up + 60sec Sprint on SkiErg x 5 rounds Cool Down Athletes: Betsy, Chris, Lee,
Power Endurance Warm up: Airdyne 5:00 Ski Erg 5:00 Wall Squats 3 x 5 Goblet Squats 3 x 5 Squat Jumps 3 x 5 DB Push Press 2 x 8 Then – Olympic Complex 6 reps each: DL Clean FS Jerk OHS Back Squat 3 rounds, increasing weight each round Then – Pull Up / […]
Power Endurance Warm up 10:00 2 x 8 Shoulder openers 2 x 5 Cuban press 10x Y’s and Rows (Cross Sym) 3 x 5 Wall squat 2 x 30m Tactical Lunge Then: 10x (5x per leg) Step up, heavy 10x (5x per arm) Single arm/single leg strict press x 5 rounds Then: 10x Burpee + […]
Power Endurance 10:00 C2/AD 3×5 wall squats 3×5 SOTS 2×10 shoulder openers 3×8 goblet squats 3×5 knee jumps 3×5 push ups Then- Renegade Man-Maker Ladder 10 reps @ 2DB x 10# 8 reps @ 2DB x 15# 6 reps @ 2DB x 20# 4 reps @ 2DB x 25# Then- 10x KB Clean + 10x […]
Power Endurance 10:00 Warm Up row/ski/air dyne 2 x 8 shoulder openers 3 x 5 cuban press 3 x 5 wall squats 3 x 5 OHS+SOTS combo with PVC Then: Six-Way BB Complex: 6x DL + 6x Bent Row + 6x Hang Clean + 6x Front Squat + 6x Back Squat + 6x Push Press + […]
Power Endurance Warm up 10:00 2×10 shoulder opener 3×5 cuban press 3×5 wall squats 3×5 romanian deadlift Then: Team 2000m ski/row relay – switch every 200m during rest, hold 2KB’s at FR Then: 5x RDL+ 10x KB Spike Swing+ 10x GHD Sit Up x 5 Then: 30 sec ring support + 5x heavy floor press […]