POWER 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 30m Tactical Lunge 2 x 5 Push Ups Then: Find weight for heavy-ish Push Press Then: 5x Push Press (heavy-ish) 12x Split Jumps (total; can add weight if appropriate) 6 Rounds, rest […]
POWER 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Push Ups 30m OH Walking Lunge (single arm, forward/backward each side) Then: Warm up to heavy-ish Jerk (BB) or Push Press (BB/KB/DB) Then: 6 x 3 Heavy Jerk (or Push […]
POWER 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press Mobility 3 x 5 wall squat 2 x 5 squat jumps 2 x 10 KB swings Then: 20x Air Squats 15x Whip Smash 10x Push Press 90sec rest 5 rounds Then: 10 to 1 Body Row Ladder Between rungs of ladder, […]
POWER 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 5 squat jump 2 x 5 Split Jumps (per leg) Then: Warm up to heavy Jerk (or Push Press if more appropriate for group/athletes) Then: 5 x 5 Jerk (or Push Press) Rest 1-2 […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 6 Goblet Squat Then: Work up to heavy Front Squat Then 3x Front Squat 10x Anchored Leg Lower between sets x 6 Then: 5x Pull Up 8x Push Press x 5 […]
POWER 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 5 Squat Jumps 30m OH Walking Lunge (forward/backward each) Then: Warm up to Heavy-ish Jerk or Push Press, and Box Jump Then: 5x Jerk or Push Press 8x Box Jumps Rest […]
In the tradition…Bday workout fun for Carolyn’s big 5-0!!! 10:00 Warm up ski/row/bike 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 30m OH walking lunge 2 x 5 squat jumps then: 25x pull ups (CP unassisted) 25x KTE (CP rings) complete all pull ups before […]
PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 squat jumps 3 x 5 tuck jumps Then: 10x Cleans (or Head Cutter Snaps with a single KB) 500m ski or row go hard 🙂 2 min rest 3 rounds […]
POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 3 x 8 goblet squats then – Warm up to back squat, bar + chains – not too heavy then – 8x accelerating back squat with bar + chains (No pause at bottom, […]
POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 3 x 6 goblet squat, deep and open up hips 2 x 10 kb swing Then: warm up to front squat weight reasonable for 5 reps Then: 6x front squat, with 3 sec […]