Strength Endurance Warm up 10:00 2 x 10 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2x (30sec Work/30sec “Rest”): Push Press / “Rest” in OH Position Then: Body Row + Push-Up + Pull-Up 10-9-8-7-6-5-4-3-2-1 reps of each Then: 5 min continuous Bear Crawl Then: Cool Down Athletes: Nick, Lee, Ryan
Power Endurance 10:00 Warm Up row/ski/air dyne 2 x 8 shoulder openers 3 x 5 cuban press 3 x 5 wall squats 3 x 5 OHS+SOTS combo with PVC Then: Six-Way BB Complex: 6x DL + 6x Bent Row + 6x Hang Clean + 6x Front Squat + 6x Back Squat + 6x Push Press + […]
Power Endurance 10:00 Row/Ski/Bike warm up pace 2 x 8 shoulder openers 10x OH Reach, chest openers 2 x 5 cuban press 3 x 5 wall squat Then – As many rounds as possible in 12 minutes of: 5x Pull ups + 10x Sit Ups + 5x Body Row + 10x Push ups Then – […]
Strength/Power + Supplemental Warm Up 10:00 row/ski/bike 2 x 8 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 Good Mornings 2 x 10 Goblet Squats Then: Warm Up to Heavy Front Squat + Chains Then: 6 x 3 Front Squat + Chains Rest 1-2 minutes between sets; during […]
Strength Warm up 10:00 C2/Airdyne 2 x 10 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squat 3 x 6 Goblet Squat Then: Warm up to OverHead Squat Then: 5 x 3 OHS @ 80% 1RM Rest 2:00 between rounds Then: 60m of: 3 steps OH Walking Lunge + 5x Push Press […]
Strength + Supplemental Warm Up 5 min easy + 5 min 30/30 (hard/easy) 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Then: 2x 30m OH Walking Squat @ DB or KB (3 steps – strict then squat) 2x 30m OH Walking Lunges @ DB or KB (15m Forward […]
Power Endurance 10:00 warm up row/ski/airdyne 3 × 5 wall squats 2 × 10 goblet squats 2 × 10 shoulder openers 3 × 5 OHS + SOTS combo 3 × 10 DB PP Then 5 x 3 Front Squats, increase weight each set Then 20x pull up + 50 cal AD/Ski/Row + 50x goblet squats + […]
Power Endurance Warm up 10:00 2 x 8 Shoulder Opener 2 x 5 Cuban press 3 x 5 Wall Squats 30m OH Walking Lunge (1 lap forward/backward per arm) Then: Teams: P1: OH Walking Lunge Both arms up, with KB or DB (While Partner Skis/Rows – same time) P2: 60 sec ski erg/row/ or airdyne […]
Power Endurance Warm up 5:00 C2/Airdyne and 5:00 “Catch” with 14# Med Ball Then: 20 Wall Ball 10# 20 Ball Slam 20# 10 Pull Ups 10 Push Ups Repeat x 2 Then: Bench Press + Burpee Pull Up Ladder 10/1 – 1/10 Rest 5:00 Then: P1: 30m Seated Sled Pull @BW P2: KB Swing @ 30 […]
Strength/PowerWarm up 10min Airdyne3 x 5 Wall Squat3 x 8 Shoulder Openers3 x 5 Cuban PressThrow Med Balls 5:00Then:2 x 20 Split Jump3 x 5 Jump Squat3 x 5 Tuck JumpThen:5 x 5 Accelerating Back Squat @ 95# (bar + chains)2 x 10 Sequence Jump Bosu (on/off Bosu, forward, backward, side to side)4 x 6 […]