Strength Endurance Warm up 10:00 2 x 8 shoulder openers 2 x 5 cross sym Ys 2 x 5 cuban press 3 x 5 wall squat 3 x 6 deep goblet squat Then – 10 – 1 Front Squat + Push Press Strength Ladder, with Barbell, Dbs or Kbs Separate movements so 10x front squat […]
Another Birthday Work Out! And this one’s a double… Ryan and Trenton both turn 34 (: (; So, 3 strength endurance events + 4 sprints = 34 (we like to celebrate these types of things appropriately, of course) Warm Up: 10:00 row/ski/air dyne, do some 30-60 second hard efforts to get the lungs going 2 […]
Power Endurance 10:00 Warm Up Row 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Then – Team Ladder, 11 to 1 to 11 reps Clean Push Press (Kbs or BB) Rest while partner is working Then – 5 x 29 Calories go hard, 1:1 Work:Rest Ratio Then – […]
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 […]