Power + Supplemental Warm up 10:00 C2/AD Shoulder openers 2 x 8 Cuban press 3 x 5 Wall squats 3 x 5 Squat jumps 3 x 5 Single Leg OTB Squat 3 x 3 per leg Then – 10 split jumps + 30 sec sprint + 20 split jumps + 30 sec sprint + 30 […]
Power Endurance 10:00 Row/Ski/Bike warm up pace 2 x 8 shoulder openers 10x OH Reach, chest openers 2 x 5 cuban press 3 x 5 wall squat Then – As many rounds as possible in 12 minutes of: 5x Pull ups + 10x Sit Ups + 5x Body Row + 10x Push ups Then – […]
Strength/Power + Supplemental Warm Up 10:00 row/ski/bike 2 x 8 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 Good Mornings 2 x 10 Goblet Squats Then: Warm Up to Heavy Front Squat + Chains Then: 6 x 3 Front Squat + Chains Rest 1-2 minutes between sets; during […]
Strength 10:00 warm up row/ski 2 x 8 Shoulder openers 2 x 5 Cuban Press 10x Y’s, Flys, 90/90 3 x 5 Wall Squats Then: Review BSSU, work up in weight Then 5 x 2 @ ~2RM In between each set, do: 5x Body Row 5x Push Press 5x KTE 30 sec ring support Then: […]
Strength Warm up 10:00 C2/Airdyne 2 x 10 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squat 3 x 6 Goblet Squat Then: Warm up to OverHead Squat Then: 5 x 3 OHS @ 80% 1RM Rest 2:00 between rounds Then: 60m of: 3 steps OH Walking Lunge + 5x Push Press […]
Power 10 minutes row/ski/airdyne 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 5 body row 3 x 5 push ups Then: 15m Heavy Sled Pull Seated + 10x Burpee 10x Heavy KB Swing 5 Rounds Rest 3:00 Then: 1:1 30m Bulgarian Bag Broad Jump + Hold […]
Power Endurance 10:00 Jog/bike around neighborhood 3 x 5 Wall squats 2 x 8 Shoulder openers 2 x 5 Cuban press 2 x 8 Goblet squats 2 x 8 Push ups Then: Row 250m hard + 1:00 Heavy step ups (2KB@26# in FR) + 10x Push press (2@20#) + 1:00 Rest 4 rounds Then: 20x […]
Power Endurance10:00 C2 row10:00 AirdyneThen:One warm up round of 6 way BB Complex6x Deadlift6x Bent Over Row6x Hang Clean6x Front Squat6x Push Press6x Back Squat6x Push Up@ 75# try to NOT put the bar down.Then, WO:6 way BB Complex @ 95# + 1000m Ski Ergrest 4:006 way BB Complex @ 115# + 1000m Ski Ergrest […]
Power EnduranceWarm up 10:00 C2, AD or jog in neighborhood3 x 5 Wall squats 3 x 6 Goblet squats 2 x 30m Walking lunges 2 x 30m OH walking lunges Then:90 sec row + 90 sec FR step ups 2KB @ 45# & 18” box3 rounds, no rest between rounds 3:00 restThen: 1:00 mountain climbers + 1:00 push press […]
Power Endurance Warm up on C2 and AD for 10 min, do a few intervals and up the intensity Then: 2000m for time OR 300FY on air dyne Then: 5x Wall Squats 8x each Y’s, T’s, 90/90’s on cross-over symmetry bands 8x Goblet Squats Then: 2:00 KB Swing 2:00 TGU (alternate sides) 2:00 KB Clean+FS+PP […]