Power Endurance 10:00 row 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 x 3 rounds of course one round at each weight, don’t put the barbell down. 45#, 55#, 65# Then – IWT 5x Snatch High Pull + […]
Power Warm up 10:00 C2/AD Then – DB/KB Complex DL + Hi Pull + BO Row + FSPP + Split Jump + Push Ups 6 reps of each x 3 rounds, 2@15#, 2@20#, 2@25# Then 10x KB Snatch (5per arm) + 10x 24” Box Jumps + 60 sec rest x 6 rounds for time Rest […]
Power 10:00 C2/AD/jump rope combo 3×5 wall squats 3×5 KB press bell up 3×10 push ups Then 100m all out row + 10x Clean/FS/PP combo rest as long as it takes to do the previous round x6 rounds total Then 20cal all out on Airdyne + 10x bench press (or KB bosu press) rest as […]
Strength/Power 10:00 AD, C2, Jump Rope combo 2×5 Wall Squat 2×5 Goblet Squat 2x20m OH Walking Lunge 3×10 Shoulder Openers @ PVC Work up to Heavy OHS Then 5×2 OHS @ 80-90% 1RM Rest 3 minutes between sets Then 10x C&J BB @ ?? + 60 sec SkiErg sprint One round every two minutes for […]
Power Warm up 10:00 AD/C2/Jog/Ride Wall squats 3 x 5 Clapping push ups 3 x 10 Squat, Tuck and Knee Jumps all 3 x 5 Then Goblet Dead Squat with vertical jump 5 x 5 Heavier KB each round 10x Flying Burpees between rounds Then 30x Box Jumps 24” box Rest 2:00 Then 20x Double […]
Power Warm up 10:00 – 5:0030/30 wall squats squat jumps tuck jumps Work up to Heavy Power Clean Then: 3x Power Clean @ 80% 1RM + 250m row 2:00 complete x 7 rounds Then: 10x KB Swing 70# + 1:00 Airdyne, 2:00 to complete to complete 5 rounds Finish with static holds: FLR 2:00 Dip […]
Strength/Power 10:00 jump rope/row/AD (one or a combination) 3×5 wall squats 3×5 SOTS 2×10 shoulder openers 3×15 ball slams 3×5 squat jumps 3×5 tuck jumps 3×5 knee jumps then- work up to 80% 1RM Clean & Jerk, then: 5×3 @80% 1RM then – 6x250m row all out, rest 1:00 between efforts