Lower Body Injury Work Out Having a lower body injury is a great excuse to get a super strong core and upper body! (;(; And airdyne arms only is always a fun way to start the morning…Can be done by uninjured parties as well of course. Warm Up 10:00 seated ski erg or arms only […]
Strength & Power Endurance 10:00 Warm Up (row/ski/airdyne) 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 Tactical lunge (forward and backward) 2 x 10 KB Swings Then: 5x Split squat per leg (KB or DB in FR […]
Power Endurance 10:00 Ski/Row/Airdyne 2 x 10 Shoulder Opener 2 x 5 Wall Squat 2 x 10 Push-Up 2 x 10 Good Morning @ 45# BB or KB 6 x 3 Strict Pull-Up Then: Work Up to Heavy Floor Press (KB, DB, or BB) Then: 3x Floor Press + 10x Bent Over Row + Rest […]
Strength + PE Supplemental 10:00 warm up on C2 rower or Airdyne Shoulder openers 2 x 10 Cuban press 2 x 5 Wall squats 3 x 5 Goblet squats 2 x 10 OH walking lunge 30m per arm Then – Work up to Heavy TGU Then – 6 x 2 TGU per side Rest 2:00 […]
Power Endurance Warm up 10:00 C2 or Airdyne Shoulder openers 2 x 10 Cuban press 2 x 5 Wall squats 3 x 5 KB Swings 3 x 10 Then 5x KB Clean (Heavy) 5x Front Rack Step Up x 5 Rounds Then 30m Burpee Broad Jump (or 10x burpee front squat) + 20x Bulgarian Bag […]
Power Endurance Warm up 10:00 2 x 8 Shoulder Opener 2 x 5 Cuban press 3 x 5 Wall Squats 30m OH Walking Lunge (1 lap forward/backward per arm) Then: Teams: P1: OH Walking Lunge Both arms up, with KB or DB (While Partner Skis/Rows – same time) P2: 60 sec ski erg/row/ or airdyne […]
Power Endurance 2 x 8 Shoulder opener 2 x 5 Cuban press 3 x 5 Wall squat Then: Every Minute on the Minute… Minute 1: 150m Ski Minute 2: 8x Pull ups Minute 3: 15x Kettlebell Swings Minute 4: 15x Ball Slam Minute 5: 10x Goblet Squat 5 Rounds, rotate through stations, rest is the […]
Power Endurance Warm up 10:00 bike 3 x 5 wall squats 2 x 10 shoulder openers 3 x 5 push ups 3 x 15 sit ups Then Create stations, cycle through… 10x Floor Press (Barbell, DB or KB) 5x Burpees 10x Body Row 5x Burpees 10x Goblet Squat 5x Burpees 3x TGU per side @ […]
Power Endurance Warm up: Wall Squats 3 x 5 Wall Ball 2 x 15 @ 14# Ball Slam 2 x 15 @ 15# Squat Jumps 3 x 5 1:00 RMM + 10 Pull Ups + 20 Goblet Squats w/ 30/35/40# KB 4 rounds 5:00 rest then 2:00 KB Swings + 500m Row + 40 Cal Airdyne […]
Power Endurance Warm up 5:00 C2/Airdyne and 5:00 “Catch” with 14# Med Ball Then: 20 Wall Ball 10# 20 Ball Slam 20# 10 Pull Ups 10 Push Ups Repeat x 2 Then: Bench Press + Burpee Pull Up Ladder 10/1 – 1/10 Rest 5:00 Then: P1: 30m Seated Sled Pull @BW P2: KB Swing @ 30 […]