Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 10 Good Morning 2 x 5 Split Squat per leg no weight Then: Work up to heavy RDL – Romanian Deadlift 6 x 3 RDL – rest 1-2min between sets. Then: […]
Strength + Power 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 2 x 10 Good morning 3 x 3 Maxercist row Then: Work up to heavy RDL Then: 3x RDL + 8x Box Jump x 6 rounds, rest as necessary Then: 10 […]
Power Endurance 10:00 Warm up with C2, Air Dyne, Jump rope 2 x 10 Shoulder Openers 3 x 5 Band Y’s 3 x 5 Wall Squat 2 x 10 Squat no weight Then: 3 x 30/30sec Squat “Rest” is bottom of the squat Two Sets, Rest 60sec between each Then: 2 x 10 RDL @75 […]
Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 30m OH walking lunge, forward and backward Then: 10x Weighted lunge, weight in Farmers Carry 5x Pull up x 5 Then: 5x RDL 10x KB Swing 15x Burpee x 5 Cool Down
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 […]
Strength Warm up jog 10:00 wall squat 3 x 5 goblet squat 3 x 6 shoulder openers 2 x 10 SOTS 3 x 5 OH walking lunges @ 10# 3 x 10 then Back Squat Step Up 18” 5 x 3 per leg 24#/45# Romanian DL – 5 x 3 @ 75#/95# SLSLDL @ 3 x […]
Power Endurance Warm up 10:00 2×10 shoulder opener 3×5 cuban press 3×5 wall squats 3×5 romanian deadlift Then: Team 2000m ski/row relay – switch every 200m during rest, hold 2KB’s at FR Then: 5x RDL+ 10x KB Spike Swing+ 10x GHD Sit Up x 5 Then: 30 sec ring support + 5x heavy floor press […]
Power Warm Up 10:00 row/ski/airdyne 2 × 10 shoulder openers 2 × 5 OHS+SOTS combo 3 × 5 wall squats 3 × 5 goblet squats 2 × 10 ball slams 2 × 5 squat jumps Then – Work up to BB Clean 4@ 3@ 2@ 2@ Then – 6 × 2 @ Then – 8x […]
Strength Warm up 10 minutes jog/bike 2 x 8 shoulder openers 3 x 5 cuban press 3 x 5 wall squats 2 x 8 good mornings 10x OH reach, chest openers then: 10 – 1 KB/DB Push Press + RDL Ladder rest as needed then: 15m Sled Push Heavy + 15x KB Swings + 30 […]
Strength + Supplemental 10:00 Row/Jog/Bike 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Walking Lunge 2 x 10 RDL Then: Warm up to heavy SLSLDL Then 6 x 3 Heavy SLSLDL Between rounds, complete 5x ring pull ups, 5x ring push ups Then: 5x RMM […]