Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Mobility work 3 × 5 wall squats 2 × 5 OHS + SOTS 3 × 5 single leg squat to bench 3 × 5 squat jumps Then: Warm up to 5RM Jerk or Push Press (BB/KB/DB athletes choice) Then: 5x Jerk/PP […]
Power Endurance 10:00 warm up ski/row/airdyne 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 10 good morning OH mobility floor or bench Then: KB or BB Clean + Push Press Ladder 10 – 1 Same weight, so Clean will be light; focus should be on form […]
Power Endurance 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat OH Mobility work on Floor or Foam roller 3 x 5 SOTS press Then: Work up to heavy Push Press (DB, KB, or BB) 5x Push Press Rest some between sets, & during rest complete […]
Power Endurance 10:00 ski/row/airdyne 2 x 8 shoulder openers 2 x 5 cuban press 10x overhead reach, chest openers on bench or foam roller 3 x 5 wall squats 3 x 8 goblet squats then: 8 to 1 ladder of all: Pull Ups + DB PP + Push Ups + Bent Over Row then: on […]
Power Endurance Warm up 5:00 C2, 5 min Airdyne 3 x 5 wall squats 2 x 10 goblet squats 2 x 10 DB PP 2 @ 15/20# 20x wall ball at 10# 20x ball slam @ 15# Then: Barbell Complex: Deadlift, BO Row, Clean, Front Squat, Push Press, Back Squat 3 Rounds @ 45, 55, […]
Strength Endurance 10:00 Warm Up 2 x 8 Shoulder Openers 3 x 5 Y’s and Cuban Press 3 x 5 Kb OH Press + Stretch 3 x 5 Wall Squats Then: Work up in weight to heavy Front Squat Then: 6 x 3 Front Squat rest 1 – 2 min between Then: 8 – 1 […]
Power Endurance Warm up: Airdyne 5:00 Ski Erg 5:00 Wall Squats 3 x 5 Goblet Squats 3 x 5 Squat Jumps 3 x 5 DB Push Press 2 x 8 Then – Olympic Complex 6 reps each: DL Clean FS Jerk OHS Back Squat 3 rounds, increasing weight each round Then – Pull Up / […]
Power Endurance 10:00 C2/AD 3×5 wall squats 3×5 SOTS 2×10 shoulder openers 3×8 goblet squats 3×5 knee jumps 3×5 push ups Then- Renegade Man-Maker Ladder 10 reps @ 2DB x 10# 8 reps @ 2DB x 15# 6 reps @ 2DB x 20# 4 reps @ 2DB x 25# Then- 10x KB Clean + 10x […]
Power Endurance 10:00 Warm Up row/ski/air dyne 2 x 8 shoulder openers 3 x 5 cuban press 3 x 5 wall squats 3 x 5 OHS+SOTS combo with PVC Then: Six-Way BB Complex: 6x DL + 6x Bent Row + 6x Hang Clean + 6x Front Squat + 6x Back Squat + 6x Push Press + […]
Strength Endurance 10:00 Warm up row/ski/airdyne 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 × 5 Wall Squat Then: 2 x 30sec/30sec Squat/Squat Hold “Rest” is bottom of the squat 2x 30sec/30sec DB PP/OH Hold Then: 30 sec Barbell or KB Push Press 30 sec FLR 30 sec rest x 8 rounds […]