Power Endurance 10:00 Jog/bike around neighborhood 3 x 5 Wall squats 2 x 8 Shoulder openers 2 x 5 Cuban press 2 x 8 Goblet squats 2 x 8 Push ups Then: Row 250m hard + 1:00 Heavy step ups (2KB@26# in FR) + 10x Push press (2@20#) + 1:00 Rest 4 rounds Then: 20x […]
Power Endurance Warm up 10:00 total, 5:00 AD + 5:00 Jump Rope 2 x 5 Wall Squat 2 x 10 Squat 2 x 5 Goblet Squat 2 x 5 Jump Squat Warm up to knee jump (@PVC then 15# bar…) Then: 10x Knee jump (25#/35#) + 10x Atomic Sit ups + 20x Front Squat @ 65#+ […]
Power Endurance10:00 C2 row10:00 AirdyneThen:One warm up round of 6 way BB Complex6x Deadlift6x Bent Over Row6x Hang Clean6x Front Squat6x Push Press6x Back Squat6x Push Up@ 75# try to NOT put the bar down.Then, WO:6 way BB Complex @ 95# + 1000m Ski Ergrest 4:006 way BB Complex @ 115# + 1000m Ski Ergrest […]
Power Endurance10:00 Warm up row/bike/ski erg2 x 8 Shoulder openers2 x 5 Cuban press3 x 5 Narrow wall squat2 x 5 Squat jumpsThen:10x Accelerating Back Squat (bar + 30# of chains) + 60 secs mtn climbers + 30 secs restx 4Then:10x BS Good Mornings @ 45# + 10x Anchored Leg Raises/GHDx 4Then: Cool DownAthletes: Ants, Johann, […]
Power Endurance10:00 Bike ride/run/row3 x 5 Wall squats 3 x 8 Goblet squats 3 x 5 A-T-Bench 3 x 5 Push ups Then:10 – 1 Ladder (10/10, 9/9, 8/8…)Push plank row 2DB @ 25# +Deadlift @ 135#Then:Med Ball Sit Toss 5 x 10 @ 18# (w/partner)Then:Cool DownAthletes: Jess, Betsy, Ian
Power EnduranceWarm up 10:00 C2, AD or jog in neighborhood3 x 5 Wall squats 3 x 6 Goblet squats 2 x 30m Walking lunges 2 x 30m OH walking lunges Then:90 sec row + 90 sec FR step ups 2KB @ 45# & 18” box3 rounds, no rest between rounds 3:00 restThen: 1:00 mountain climbers + 1:00 push press […]
Power Endurance Warm up on C2 and AD for 10 min, do a few intervals and up the intensity Then: 2000m for time OR 300FY on air dyne Then: 5x Wall Squats 8x each Y’s, T’s, 90/90’s on cross-over symmetry bands 8x Goblet Squats Then: 2:00 KB Swing 2:00 TGU (alternate sides) 2:00 KB Clean+FS+PP […]
Power EnduranceWarm up 10 min airdyneWall Squats 3 x 5Shoulder Openers 3 x 8Cuban Press 3 x 5Goblet Squats 3 x 5Then:Warm up to weight on KB Jerk and KB Swing (see below)Then, IWT:3x KB Jerk 2 @ 40# + 2:00 Step ups 18” box + 2 min rest x 2 rounds+13 KB Swings @ […]
Power EnduranceWarm up 10 min jogWall Squats 3 x 5Goblet Squats 2 x 5KB Swing 2 x 20Single Leg OTB 3 x 5 per leg @ 18” box Then7min 30/30 Burpees 2:00 rest7min 30/30 Weighted Step Ups @ 18” box (hold KB in FR during rest)2:00 rest7min 30/30 F Squat @50% BW (don’t put bar down)2:00 […]
Power Endurance10:00 Easy Run3 x 10 Wall Squats3 x 10 Squat Jumps3 x 10 Burpees3 x 10 KB Snatch (5 per arm)Then:15x FS @ 3/4 BW + 15x Renegade Man Makers 2 @ 20 – 30#DBx6 roundsRest 5 minThen: 2000m C2 row for time! Recovery Endurance 30min Athletes: James, Macky