POWER 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 5 squat jumps 30m OH Walking Lunge (forward/backward each arm) Then: 8x Head Cutters 5x Split Jumps per leg (or sled push if jumping a no go) 6 Rounds, rest ~1min […]
POWER 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 6 Deep Goblet Squat 3 x 5 Squat Jumps Then: Warm up to Back Squat Bar + Chains (not too heavy – see below will be accelerating) Then: 5 x 5 […]
POWER 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/backward each arm) 2 x 10 KB swings Then: 8x Ball Slam 5x Split Jumps per leg (can be weighted) 5 rounds, rest 1 min between rounds Then: 15m […]
POWER 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 squat jumps 2 x 30m Tactical Lunge Then: 5x (per leg) Weighted Step Ups 5x Box jumps 60 sec rest 5 rounds Then: 10x each direction Bulgarian Bag Swings (or Plate Halos) […]
POWER 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press Mobility 3 x 5 wall squat 2 x 5 squat jumps 2 x 10 KB swings Then: 20x Air Squats 15x Whip Smash 10x Push Press 90sec rest 5 rounds Then: 10 to 1 Body Row Ladder Between rungs of ladder, […]
POWER 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat Work on mobility 3 x 8 Goblet Squats 3 x 5 Squat Jumps Then: Warm up to 5 rep weight for Clean – can be with BB, KBs, or single KB (so basically a head cutter […]
POWER 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 30m Tactical Lunge Then 15m sled push – heavy and fast! 8x KB swing 6x Push Ups (can be clapping, or on rings, for added difficulty) 60 sec rest 5 rounds Then: 10x KTE […]
POWER 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 5 squat jump 2 x 5 Split Jumps (per leg) Then: Warm up to heavy Jerk (or Push Press if more appropriate for group/athletes) Then: 5 x 5 Jerk (or Push Press) Rest 1-2 […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Tactical lunge – forward and backward then switch arms. 2 x 5 squat jumps Then: 5x Split Squat (weighted per leg) + 10x Flying Burpee 4x Split Squat (increase weight if appropriate) […]
POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 3 x 8 goblet squats 2 x 5 squat jumps 2 x 5 tuck jumps then – 5x box jumps @ 20” 5x box jumps @ 24” 5x box jumps @ 30” 60sec […]