Power Endurance Warm up 10:00 C2 Wall squats 3 x 5 Goblet Squats 3 x 8 Push ups 3 x 5 Then: Tabata Fun! 8 rounds (20sec work/10sec rest) of… Squats Push ups Ball Slams Sit Ups KB Swings Then 10 pull ups + 90 sec wall sit x 3 Cool Down Athletes: Enzo, James […]
Power Endurance warm up 10:00 C2/AD/Jump Rope wall squats 3 x 5 ball slams 2 x 20 wall ball 2 x 20 Then Team 1 – 10 – 1 Pull-up Ladder (alternate with teammate for rest) Then 4:00 30/30 DB Push Press Rest is in OH Position Then 10x DL @ 135# every 60sec for […]
Power Endurance 10:00 Warm Up 3 x 5 Wall Squat 2 x 10 Squat 2 x 15m OH Walking Lunge 2 x 5 Burpee 3 x 10 KB Swing (one set each @ 35#, 44#, 53#) Then: 2 min Max Rounds of: 5x DL @ bodyweight (BW) + 10x Strict Press @ 30-50% BW + […]
Power Endurance 10:00 Warm Up 2 x 5 cuban press 3 x 5 wall squat 2 x 30m oh walking lunge 2 x 5 push ups Then, learn TGU Work Up to 2RM TGU, then 6 x 2 @ 2RM Then 1:00 Ski Erg + 1:00 OHS 1:00 Ski Erg + 1:00 Push Up (rings […]
10:00 Warm Up 2×5 Wall Squats 2×5 Cuban Press 2×10 Shoulder Openers Then 5x Bottoms-Up Press + 5x KB Clean & Press + 5x KB Snatch Three Rounds, increase weight each set Then 3×10 Back Squat 3×10 RDL Then Work up to KB FR Squat Heavy Then 2x KB FR Squat + 200m SkiErg/Row/Airdyne (Sprint) […]
IWT 10:00 warm up 2×5 wall squat 2×8 shoulder openers 2×5 cuban press 2×5 goblet squat then 10x Clean & Jerk 50% 1RM which is likely 50% BW (or so) + 500m row 3 rounds, 2:00 rest between rounds then 10x Front Squat 70% 1 RM this will be closer to 75% BW (go up […]
Power Endurance 10:00 warm up 2×10 shoulder openers 3×5 wall squats 3×5 cuban press 2×5 goblet squat Then KB Javorek Complex 6x DL 6x Curl 6x Front Squat 6x Jerk 6x OHS 6x Snatch or Back Squat 3 rounds, increase weight each round Then: Team Play P1: 10x C & J + 500m Row P2: […]
Power Endurance 10:00 warm up 2 x 5 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 10x DB PP x 2 then HSPU Ladder 10 – 1 (or handstand Holds) Then 10x Bench Press + 20x Whip Smash x 5 Then 6:00 30/30 row, real time based on 500m time or […]
Power Endurance Warm up 10 min Jog then Wall squats 3 x 5 Goblet squats 3 x 8 A-T-Bench 3 x 5 Push ups 3 x 5 then 10 – 1 Ladder Push plank Row 2 DB 15-35# + Front Squat @75-135# then Med Ball Sit Toss 5 x 10 @ 18# ball Cool Down
Power Endurance 10:00 warm up 2 x 10 shoulder openers 3 x 5 cuban press 3 x 5 wall squat Then: Learn SLSLDL 5 x 4 @ 65# Then 10x Dead Lift + 250m Row 6 rounds Then 10x KB Swing + 60sec Airdyne 5 rounds