Workout: Power Endurance Warm up 10:00 C2 or Ski Erg 2 x 8 Shoulder Openers 2 x 5 Cuban Press 2 x 5 Wall Squat 30m OH Walking Lunge 2:00 30/30 on machine of choice for WO Then: 30sec Row/Ski (Hard) + 2:00 “rest” During “rest period” complete 30x Step up with 2KB @ 10 […]
Workout Power Endurance 3 x 5 Wall Squat 2 x 10 Squat 30m OH Walking Lunge 2 x 5 Burpee 2 x10 Jump Squat 3 x10 KB Swing (one set each @ 35#, 40,….) Then: 2 min Max Reps of: 5x DL@ bodyweight (BW) + 10x Strict Press @ 30-50% BW + 2 min Max Reps […]
Power Endurance Warm up:10min Airdyne/C2 then: 6 way BB Complex 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Back Squat 6x Push Up rest 2:00min btw rounds. 65, 85, 95# Then: 5x Split Squat 2 @ 20/26# KB in Front Rack + 5x Push Press same weight […]
Power Endurance 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Then: 30 Step up 2 @ 20/25#KB in front rack + 250m Row (all out) rest 2:00 3 rounds Then: 8 x Sled Push/Sled Drag + (2 45# plates)+ 40x Whip smash rest 2:00 3 […]
Power Endurance 10:00 C2 Then: 11 rounds 10x BB PP at approx 50% 1RM Jerk if you can + 150m sprint Ski Erg you have 2:00 to finish both events; any extra time you have is rest. Then: 5:00 rest Then: 1:00 Static Hold Dip Position + 1:00 FLR Rings, 1:00 Hang Rings + 1:00 […]
Power Endurance 6-way Javorek DB Complex: Hi-pull (from floor) + Bent-over Row + Hang Clean (basically a cheat curl) + FSPP + OHS & SOTS Press combo + Push-up with One-arm Row Six reps of each, non-stop Three sets, increasing weight @ 2×20#, 2×25#, 2×30# Then: Warm up to: 3x DL @ + 5x Box […]
Power Endurance Warm Up 10:00 2 x 5 Y’s, Reverse Flys, Pull Downs 3 x 5 Wall Squat 2 x 5 Squat Jump 2 x 5 Tuck Jump Then: Clean/FS/PP (with Barbell) 2x 5/5/3 @ 45# 2x 4/4/3 @ 55# 2x 3/3/2 @ 65# Finish all sets only rest is changing weight Then: 8x F.S.P.P @ […]
Power Endurance warm up 10:00 C2 2 x 10 shoulder Openers 3 x 5 cuban press 4 x 8 push ups 5 x 5 wall squats Then: 1 – 6 pull up ladder x 3 Rest: 1 – 6 dip ladder x 3 Then: 10x DB PP 20/30# 10x Med Ball Throw @ 14# 250m […]
Warm up 10:00 C2 KB Complex 10x each of the following movements One Handed Swing Around the World Figure 8’s Goblet Squats Push Squats Deck Squats OHS Halos Windmills TGU Then: IWT 10x KB Clean, Squat, Press + 250m/1:00 AD/1:00 Band Sprints. 2:00 rest/3 Rounds Each player rotates through all three CV events Rest 3:00 […]
Power Endurance 10:00 walk/jog around the neighborhood Wall squats 3×5 Goblet squats 3×8 Shoulder openers 2×10 OHS+SOTS 3×5 Ball slams 2×15 Push ups 3×5 Then – Outdoor “300”: 25 tire flips + 50 KB swings + 50m OH walking lunges with barbell + 50 push ups (on DB) + 50 split jumps (25/leg) + 50m […]