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 […]
Strength Warm up 10 min jog or C2 Wall Squat 3 x 5 Goblet Squat 2 x 10 OTB 3 x 5 Squat Jump 3 x 5 Tuck Jump 3 x 5 then Work up to 1RM on the Clean 6 x 3 at 80% of 1RM rest 2:00 min between sets then 10 Box […]
Power Endurance 10:00 row/bike/ski 10x OH reach 10x Chest opener 2 x 5 cuban press 3 x 5 wall squats 2:00 30/30 DB PP (“rest” is OH hold) then 3x (1-4 ladder) pull ups team for time (alternate rungs with teammate) rest 2:00 3x (1-4 ladder) push ups team for time then 400m ski erg/C2/or […]
Power Endurance Warm Up 10:00 run/ski erg/jog 2 x 10 Shoulder opener 2 x 5 Wall Squat 2 x 10 Push-Up 2 x 10 Good Morning @ 45# BB or KB 6 x 3 Strict Pull-Up Then Work Up to Heavy Floor Press, KB DB or BB Then 3x Floor Press + 10x Bent Over […]
Workout Strength Endurance 10:00 warm up C2/AD/ Ski Erg wall squats 3 x 5 ball slams 2 x 20 wall ball 2 x 20 Workout: Team 1 – 10/10 – 1 Pull-up Ladder Then: 4:00 30/30 DB Push Press 2 @ 10 – 20# Rest is in OH Position Then: 10x FS @ 95- 135# […]