POWER 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 2 x 30m Tactical Lunge 2 x 10 KB swings Then: Find Weight for Weighted Walking Lunges (holding at Front Rack) Then: 15m Weighted Walking Lunge (Front Rack hold) 15x Frog Hops 10x […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 30 M Tactical lunge x 2-watch posture!! Then: 5x RDL + 8x Pull Over + 10x GHD Sit Ups (or single arm weighted sit ups) x 5 rounds, rest as needed Then: 8x Push Ups […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 2 x 8 goblet squats 2 x 10 good morning Then: Work up to weight then: 5x Back Squat 5x Bent Over Row (KBs or DBs) 5 Rounds, rest 1-2 minutes between rounds […]
PE/SE 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 30m Tactical lunge Then: (can rotate through machines if you want) 10 calories ski/bike/row 10x Body Rows 20 calories ski/bike/row 20x KB Swings 30 calories ski/bike/row 30x Push Ups […]
Power Strength 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 30m Tactical Lunge 2 x 5 SOTS with PVC Then: 10 x Pull Ups 20 x Leg Lowers/Lifts 30 x Split Jumps (per leg) 40 x Push Ups […]
POWER 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 30/30 sec DB Push Press/OH Hold 2 x 30/30sec squat/squat hold Then: Warm up to heavy-ish BB Jerk or Push Press Then: 5 x 5 BB Jerk (or Push […]
10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 10 KB Swings Then: 15m heavy sled push fast! explosive power 10x ball slams 30sec OH Plate Hold 5 rounds, minimal rest 5:00 rest Then: 10x Deck Squats 8x Push […]
Strength + Power Endurance 10min warm up row or air dyne 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall Squats 2 x 20 Lunge (10m forward, 10m backward) 3 x 10 Goblet Squat Then: Dynamic-Isometric Back Squat with 5 sec pause in each position, 4 stops […]
STRENGTH 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 5 SOTS Press w/PVC 30m OH Walking Lunge – forward/backward each arm Then: Warm up to Heavy TGU Then: 3x TGU per side 3x Pull Ups (add weight if […]
POWER ENDURANCE Warm up 10:00 C2/AD/Jump Rope 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall squats 2 x 20 Ball slams 2 x 20 Wall ball Then: 1 – 10 – 1 Pull-up Ladder Then: 4:00 30/30sec DB Push Press/Rest is in OH Position Then: 10x DL @ 135# […]