Power Endurance 10:00 jog/bike 2 x 10 Shoulder Openers 8 x XSym Y’s, Flys, Rows 3 x 5 Wall Squat 3 x 6 Goblet Squat 3 x 5 Squat Jumps Then: Clean/Front Squat/Jerk: 2x 5/5/3 @ 70% (of C&J) 2x 4/4/3 @ 75% 2x 3/3/3 @ 80% Then: 8×2 Front Squat @ 80-85% 1RM Rest […]
Power Endurance 10:00 row/bike/ski 10x OH reach 10x Chest opener 2 x 5 cuban press 3 x 5 wall squats 2:00 30/30 DB PP (“rest” is OH hold) then 3x (1-4 ladder) pull ups team for time (alternate rungs with teammate) rest 2:00 3x (1-4 ladder) push ups team for time then 400m ski erg/C2/or […]
Power Endurance 10:00 Airdyne/C2/ski erg 3×5 wall squats 2×10 shoulder openers 3×5 cuban press 10x Y’s, pull downs on bands 3×8 goblet squats 2×8 DB PP 5x squat, tuck jumps Then: 5x KB Swing + 5x Goblet Squat + 10x KB Swing + 10x Goblet Squat + 15x KB Swing + 15x Goblet Squat + […]
Power Endurance Warm up: 10:00 row/bike/ski 3×5 wall squats 2×10 shoulder openers 3×5 cuban press 10x Y’s, pull downs, 90/90s on cross over symmetry bands 3×6 goblet squats 3×10 push ups Then: 50x Pull-up Strict, Dead Hang, NO KIP Then: 10x Goblet Squat @ 70# + 2x (30sec Work/30sec Active Rest) Row @ >165m per […]
Power Endurance Warm up 5 min easy + 5 min 30/30 Row/Ski/ Airdyne Then: 2 x 10 Shoulder Openers 3 x 5 Wall Squats 3 x 5 Cuban Press Then: 2x 30m OH Walking Squat @ DB or KB (3 steps – strict then squat) 2x 30m OH Walking Lunges @ DB or KB (15m […]
Power Endurance 10min warm up Then: 2 x 10 Shoulder Opener 2 x 5 Wall Squat 2 x 5 Goblet Squat 2 x 5 SOTS/OHS Combo Then: 10x Strict Press @ 35 – 55# + 60sec Row/Ski/Airdyne (hard) + 60sec Rest Ten Rounds Keep intensity consistent or increase for all rounds Then: 60sec at each […]
Power Endurance Warm Up 10:00 run/ski erg/jog 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 […]
Power Warm up 10min something 3×5 wall squats 3×5 SOTS + OHS combo w/PVC 2×10 shoulder openers 2×15 ball slams 2×5 squat jumps 2×5 tuck jumps then 100m sprint row + 12x Double jump/over + broad jump x 6 rounds, rest 1:00 between rounds then 5x Clean/Front Squat + 5x Jerk with Barbell x 5 […]
Power Endurance 10:00 Warm Up AD/C2 3 x 5 Wall Squats 2 x 8 Shoulder Openers 2 x 5 Cuban Press 8 x Y’s, Pull Downs, 90/90s (cross over symmetry bands) 2 x 10 Goblet Squats 3 x 5 Single Leg OTB Squats Then: 1:00 Step Ups with KB in FR + 20 cal AD […]
Workout Power Endurance 10:00 warm up then 3 x 5 wall squats 3 x 10 Shoulder openers Then 5x Pull Up 5x Chin Up 5x Plank Row Then: KB Mtn Climb 2 @ 20 – 35#KBs Clean + FS + OH Press 5 each 10 each 15 each 20…15….10…5 Then: BP Strip Sets or KB […]