In the Gym December 1st
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 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 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 […]
Strength Endurance10:00 Warm Up on Airdyne3×5 Wall Squats3×8 Shoulder Openers3×10 Y’s, T’s, 90/90’s on Cross-Over Symmetry Bands3×5 Goblet SquatsThen:Barbell Complex6x Deadlift6x Bent Over Row6x Hang Clean6x Front Squat6x Push Press6x Back Squat6x Push Up3 Rounds, increase weight each round (45, 55, 65# BB)Then:5x (5x Weighted Lunge + 5x Push Press) x4 RoundsLater:Easy 5k ~25min Athletes: Macky, […]
Power Endurance10:00 row/ski/run3×5 Wall Squats3×8 Shoulder Openers3×5 Cuban Press3×8 Goblet SquatsThen:DB/KB Complex6xDL + 6xHi Pull + 6xBO Row+ 6xFSPP + 6xSplit Jump + 6xPush Ups x 3 rounds, increase weight each round2 @ 15#, 2 @ 20#, 2 @ 25#Then:Clean + FS + PP @ 65# + 5x push ups6 rounds no rest for timeThen:2x (1-6) […]
Power Endurance 10:00 C2/AD/jump rope 3×5 wall squats 2×10 shoulder openers 2×10 OH lunges then – Olympic Complex 6 reps of each…DL + BOR + Clean + FS + PP + BS + push ups x 3 rounds, increasing weight each time then – 500m Row + 30 push ups + 1:00 split jumps + […]
Strength Endurance Warm Up: 5:00 AD 3×5 Wall Squats 2×10 Shoulder Openers 2×10 Pull-ups 2×10 Box Jumps 2×10 Push-ups Then: Pull-up + Deadlift @ BW (if reasonable) + Box Jump @ 18 – 30″ 10-9-8-7-6-5-4-3-2-1 reps of each Then: Push Up + Push Press @ 2 x 20 – 40# DB/KB 10-9-8-7-6-5-4-3-2-1 reps of each […]
Power Warm up: 10min Airdyne or C2 4 x 5 Wall Squats Then: 6 way BB Complex 6x Deadlift 6x Bent Over Row 6x Clean 6x Front Squat 6x Push Press 6x Push Up Do all in a row without letting go of bar, 3 sets, rest 2:00min btw sets, increasing weight each round. 45, […]
Power Endurance Warm up 10:00 2 x 5 wall squats 2 x 5 shoulder openers 2 x 5 cuban press Then: KB FR Squats Squat Jumps Walking Lunges FC Forward & Backward Burpees 2 x 10 of each Then: KB Swings @ 50# + Lunge or Split Jumps 50, 40, 30, 20 of each Then: 1x […]
Happy New Year! Power Warm up: 10 min jog/row/bike 3 x 5 Wall Squats 3 x 5 Front Squats @ 45lbs 2 x 10 Push Press 2 @ 20lb KB 3 x 10 KB Ground Clean 2 @ 30lbs Then Warm up as necessary to Heavy Clean and Jerk Then 5 x 5 Power Cleans […]
Power Endurance warm up 10:00 C2/AD/Jump Rope wall squats 3 x 5 ball slams 2 x 20 wall ball 2 x 20 Then Team 1 – 10 – 1 Pull-up Ladder (alternate with teammate for rest) Then 4:00 30/30 DB Push Press Rest is in OH Position Then 10x DL @ 135# every 60sec for […]