10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Goblet Squats – deep, hip opening + postural focus Then – Warm up to heavy-ish Back Squat Then – 5x Back Squat 5x Push – Plank – Row (basically the first […]
Strength Warm up 10:00 C2 First 5:00 easy pace Then: 1:00 Hard/30 sec Easy x 3 Cool Down last 1:00 2 x 8 shoulder openers 3 x 5 KB stretch and press 2 x 5 cuban press 3 x 5 wall squats 2 x 30m walking lunge 2 x 30m OH walking lunge Then: Learn Hex […]
Strength 10:00 AD/jump rope/row 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall squats 2 x 10 Squats 2 x 5 OHS+SOTS combo 3 x 3 (per leg) Single Leg OTB Squats Then: Work up to heavy SLSLDL 4/leg @ 3/leg @ 2/leg @ 2/leg @ ??? Then: 5 x […]
Power Endurance Warm up 10 min Jog Then – Shoulder openers 2 x 8 Cuban press 3 x 5 Wall squats 3 x 5 Goblet squats 3 x 8 Ass to Bench 3 x 5 Push ups 3 x 5 Then – 10 – 1 Ladder of each: Push Plank Row 2 @ 25# + […]
Power Endurance10:00 Bike ride/run/row3 x 5 Wall squats 3 x 8 Goblet squats 3 x 5 A-T-Bench 3 x 5 Push ups Then:10 – 1 Ladder (10/10, 9/9, 8/8…)Push plank row 2DB @ 25# +Deadlift @ 135#Then:Med Ball Sit Toss 5 x 10 @ 18# (w/partner)Then:Cool DownAthletes: Jess, Betsy, Ian
Power 10:00 warm up 3 x 5 wall squats 2 x 8 goblet squats 3 x 5 Squat Jumps 3 x 5 Tuck Jumps Then 24” box jump + broad jump + jump over 18”box + broad jump 20 rounds, rest 4:00 Then 10x Deadlifts + 5 Burpees 10 rounds Then 10 x 10 Push Plank […]
Power Endurance Warm up 10 min Jog then Wall squats 3 x 5 Goblet squats 3 x 8 A-T-Bench 3 x 5 Push ups 3 x 5 then 10 – 1 Ladder Push plank Row 2 DB 15-35# + Front Squat @75-135# then Med Ball Sit Toss 5 x 10 @ 18# ball Cool Down