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 […]
Power Endurance 10:00 Ski/Row Warm Up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 4x 30/30 sec sprint/easy machine of choice Then: 2:00 30/30 sec DB PP/OH Hold + 250m Row + 60x Mtn Climber (total) Rest 2:00 x 3 Rounds Then: 2:00 30/30 Push […]
Power Endurance 10:00 Ski/Row 2 × 8 Shoulder Openers 2 x 5 Cuban Press Mobility Work 3 × 5 Wall Squats 4 x 30/30 machine of choice to open up the lungs a bit Then: 10x Ball Slam + 5x Pull Up 8-10 rounds Then: 10x Bulgarian Bag Swings + 5x RMM 8-10 rounds Then: […]
Strength Endurance Warm up Wall Squat 3 x 5 Bench Squat 5 x 5 Shoulder Openers 2 x 8 3 x 60 sec FLR OHS + SOTS w/PVC 3 x 5 Pull ups 5 x 5 Workout: 14# Med Ball Hold in Rock Carry 60secs + 30m Bear Crawl 5 rounds Then: 60 sec Overhead Plate […]
Power Endurance 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 3 SLSLDL with KB 3 x 3 Ass to bench OH Mobility – OH Reach floor or bench Then: 5x Step up per leg; find appropriately heavy weight, KBs/DBs held in hands at […]
Power Endurance 10:00 ski/row/airdyne 2 x 8 shoulder openers 2 x 5 cuban press 10x overhead reach, chest openers on bench or foam roller 3 x 5 wall squats 3 x 8 goblet squats then: 8 to 1 ladder of all: Pull Ups + DB PP + Push Ups + Bent Over Row then: on […]
Strength 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 6 goblet squat heavy with hip opening stretch 10x cross sum Ys, 90/90 Then: Work up to heavy back squat Then: 6 x 4 Back Squat, rest 1-2min between sets In between sets, complete: […]
Power Endurance Warm up 10:00 2×10 Shoulder Openers 2×5 Wall Squat 2×5 Goblet Squat 30m OH Lunge Then: 2x TGU per side + 30m Bear Crawl x 5 rounds Then: 10x BOSU Piston Press + 5x Pull-up + 60sec Sprint on SkiErg x 5 rounds Cool Down Athletes: Betsy, Chris, Lee,
Strength Warm Up 10:00 row/ski 2 x 8 shoulder openers 2 x 5 cuban press 10x Y’s, 90/90’s, Pull Downs @ x-sym bands 3 x 5 wall squats 30m OH walking lunge 3 x 8 Good Mornings Then: Deadlift Strength Ladder 10@ 40%1RM 9@ 50% 8@ 60 % 7@ 65% 6@ 70% 5@ keep increasing […]
Power Endurance 10 minute jog/bike 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 3 x 5 squat jumps Then: KB Swing & Ball Slam Progression: 10x @ each of the following weights: as an example, weights of course should be adjusted for athlete. 35lb KB/ 16lb Ball, 44lb […]