Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 3 x 6 Goblet squats Then: 6 way BB Complex (or DB/KB) 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Back Squat (if DBs […]
Power Endurance 10:00 Warm up with C2, Air Dyne, Jump rope 2 x 10 Shoulder Openers 3 x 5 Band Y’s 3 x 5 Wall Squat 2 x 10 Squat no weight Then: 3 x 30/30sec Squat “Rest” is bottom of the squat Two Sets, Rest 60sec between each Then: 2 x 10 RDL @75 […]
Power Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 2x 30/30 DB PP 2 x 5 Squat jump 2 x 10 KB Swing Then: Work up to heavy Jerk (barbell) or Push press (DB or KB) Then: 5x Jerk (or push […]
Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m OH walking lunge Then: One KB Swing Snatch + One Reverse TGU + One Windmill equals one rep 5x each side Then: 10x Head Cutter 10x Ball Slam 20x Split Jump […]
Power Endurance 10:00 Warm Up 2 × 8 Shoulder Openers 2 x 5 Cuban Press Work on mobility 3 × 5 Wall Squats 3 x 5 Squat Jump 2 x 10 Good Morning Then: KB Swing + Push Up Ladder 1 – 10/10 – 1 1 Swing (heavy)/10 Push up, make them hard – rings, […]
Power Endurance 10:00 bike ride warm up 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats 3 x 5 OHS + SOTS 2 x 5 Squat jumps 2 x 5 Tuck jumps Then – 30 cal AD (go hard!) + 5 burpees + 10 […]
Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 30m Tactical Lunge Then: Find weight for heavy step up, farmers carry or front rack Then: 5x Step Up per leg 5x Strict Press single arm single leg (5 per arm) x […]
Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 30m OH walking lunge – forward and backward each arm Then: 5x TGU + 10x KB Spike Swing 4x TGU + 10x KB Spike Swing 3x TGU + 10x KB Spike Swing […]
Strength and Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 8 Goblet Squat deep with hip opening and postural work! Then: Work up to heavy Front Squat Then: 3x Front Squat 60x Mtn climber rest 60 secs x […]
Power Endurance 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 5 squat jumps Then: 10x Accelerating Back Squat (@ bar+chains) + 60 sec Burpees + 30 sec Rest x 5 Rounds Then: 10x BS Good Mornings @ 45# bar + 10x Anchored Leg […]