In The Gym March 1st
Warm up: AD or C2 10 min 3 x 5 Wall Squats 2 x 10 Goblet Squats 3 x 5 BSSU Then: Deadlift – work up to 1RM REST 2 – 3 min between efforts at or above 80%; 10 @ 95 5 @ 135 3 @ 165 1 @ 185 1 @ 205 1 […]
Warm up: AD or C2 10 min 3 x 5 Wall Squats 2 x 10 Goblet Squats 3 x 5 BSSU Then: Deadlift – work up to 1RM REST 2 – 3 min between efforts at or above 80%; 10 @ 95 5 @ 135 3 @ 165 1 @ 185 1 @ 205 1 […]
Power Endurance Warm up 10:00 C2 Wall squats 3 x 5 Goblet Squats 3 x 8 Push ups 3 x 5 Then: Tabata Fun! 8 rounds (20sec work/10sec rest) of… Squats Push ups Ball Slams Sit Ups KB Swings Then 10 pull ups + 90 sec wall sit x 3 Cool Down Athletes: Enzo, James […]
Strength Endurance 10:00 warm up row/ski 2 x 8 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 KB swings 2 x 10 Push Ups then – 15m weighted walking lunge + 15m bear crawl (same weight) x 6 rounds then – 15m OH walking lunge (25-45# plate overhead) […]
Power Endurance 10:00 row/bike/ski 10x OH reach 10x Chest opener 2 x 5 cuban press 3 x 5 wall squats 2:00 30/30 DB PP (“rest” is OH hold) then 3x (1-4 ladder) pull ups team for time (alternate rungs with teammate) rest 2:00 3x (1-4 ladder) push ups team for time then 400m ski erg/C2/or […]
Strength 10:00 warm up 2 x 8 shoulder openers 10x OH reach + chest opener 10x cuban press 2 x 8 goblet squat Then: Front Squat Strength Ladder 10 reps @ 30% 1RM 9 reps @ 35% 1RM 8 reps @ 40% 1RM 7 reps @ 45% 1RM 6 reps @ 50% 1RM 5 reps […]
Workout Strength Warm up 10:00 2 x 5 Cuban Press 3 x 5 Wall Squat 30m OH walking lunge 2 x 5 Push ups Then: Review or Learn TGU Work up to 2 RM TGU Then: 6 x 2 @_____? Then 1:00 Ski Erg + 1:00 OHS 1:00 Ski Erg + 1:00 Ring Push x […]