In the Gym December 16th
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 […]
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# […]