Power Endurance Warm up 10:00 bike 3 x 5 wall squats 2 x 10 shoulder openers 3 x 5 push ups 3 x 15 sit ups Then Create stations, cycle through… 10x Floor Press (Barbell, DB or KB) 5x Burpees 10x Body Row 5x Burpees 10x Goblet Squat 5x Burpees 3x TGU per side @ […]
Strength10:00 C2/AD/Run3 x 5 Wall Squats3 x 10 Box SquatsSquat depth/hip opening work5 x 5 Single Leg OTB @18″ box 4 x 20m Weighted Lunge (10m forward, 10m backward)Then:Warm up to heavy Back Squat Step Up @ 18-20″ Box6 x 3 per leg @ 65-85#? (3RM)Rest 2:00 between setsThen:1:00 push ups on rings (how many?)rest 2:001:00 […]
Power Endurance 10:00 Row/ski erg/airdyne 5 x 5 Wall Squat 2 x 10 Squat 2 x 5 Goblet Squat 3 x 5 Push Press 2 @ 15-25lb DB 5 x 5 Single Leg Off-the-Box Squat (OTB) 5 x 5 Front Squat (increase weight each set)Then: 5x Front Squat + 10x FR Step Ups (5 per […]
Power Endurance 10:00 Ski Erg/Row/Airdyne 2 x 5 Cuban Press 3 x 5 Wall Squat 2 x 8 Goblet Squat 2 x 5 Push Up 3 x 10 Good Mornings Then: KB FR Squat + Deep Push Up 10-1 Ladder (10/10, 9/9, 8/8, 7/7, etc…) Then: 10x Med Ball Sit Toss 10x Ball Slam x […]
Strength + Supplemental10:00 Warm Up AD/C23 x 5 Wall Squats2 x 8 Shoulder Openers2 x 10 Goblet Squats2 x 10 OH Walking LungesThen:Work up to Heavy TGU…Then do 6 x 2 (per side) TGUThen:10x Pull Ups (Strict) + 5x Chest Press on Floor (Dead Stop)5 roundsThen:3 x 90sec FLR, rest 90sec between effortsCool Down Athletes: Betsy, […]
Power Endurance10:00 Warm Up AD/C23 x 5 Wall Squats2 x 8 Shoulder Openers2 x 10 Goblet Squats3 x 5 Single Leg OTB SquatsThen:1:00 Step Ups with KB in FR + 20 cal AD + 20m Bear Crawl + 8x Pull Ups5 roundsThen:GUSU’s with 25# bar + KTE30 – 20 – 10 reps eachCool downAthletes: Betsy, […]
Power Endurance 10:00 C2/AD/jump rope 3×5 wall squats 2×10 shoulder openers 2×10 OH lunges then – Olympic Complex 6 reps of each…DL + BOR + Clean + FS + PP + BS + push ups x 3 rounds, increasing weight each time then – 500m Row + 30 push ups + 1:00 split jumps + […]
Power Endurance 3 x 5 Wall Squat 3 x 10 Squat 4 x 20 OH Walking Lunge Then Front Squat/PP with KB’s 10-1 reps (increase weight each set until max) Then 10x Lunge 2 DB/KB FC @ 20 – 45# + 30sec AirDyne + 60 seconds rest x8 Rounds Then 30sec Ball Slam + 60 […]
Power Endurance Warm up 10:00 Jump Rope 3 x 5 wall squats 3 x 6 bench squat 4 x 10 Oh Walking Lunge Then 10 Plank Pull 20 Ring Push Ups 30 Vertical Sit Ups 40 KB Swings 50 Ball Slams 40 DB Push Press 30 Sit and Reach 20 Windshield Wipers 10 Pull Ups […]
Power Endurance 10:00 Warm Up 3 x 5 Wall Squat 2 x 10 Shoulder Opener 3 x 5 Cuban Press 3 x 8 Goblet Squat Then: 3x (30sec Work/30sec “Rest”) Squat “Rest” is in quads parallel position Three Sets, Rest 60sec between each Then: Front Rack Squat/PP KB’s 10-1 reps (increase weight each set…until you […]