Power Endurance Warm up: 10min C2 or Airdyne OR SKIERG! wall squats 3 x 5 goblet squats 2 x 10 shoulder openers 2 x 10 sots 3 x 5 20x wall ball with 10# 20x ball slam with 10# then 10x C & J 25-45# 20x Pull Overs 20 – 30# 30x KB Swings @ […]
Warm up 10:00 Airdyne 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 30m OH walking lunge Then let the games begin: 5x Lunge+ 5x Push Press 20 Laps of the gym While holding a 45# bar or 2x 25# DB, or similar load, do 5x Lunges followed by 5x Push Press, […]
10:00 Warm Up 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 wall Squats Then: Warm up Olympic Complex 6x reps of the following, try not to put the bar down. Deadlift Hang Clean Front Squat Jerk Overhead Squat Snatch 2 rounds @ 55- 95# Then: IWT 10x Clean & Jerk […]
10:00 Warm Up 2 x 5 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 2 x 10 DB PP Then: HSPU Ladder 10 – 1 (or handstand Holds) Then: 10x Bench Press + 20x Whip Smash x 5 Then 6:00 30/30 real time based on 500m time or 20/10 Band Sprints […]
10:00 Warm Up 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squat 30m OH Walking Lunge 2 x 10 KB Swing Snatch Then: 10x Dead Lift + 250m Row: 2:00 to complete 6 rounds Then: 15x KB Swing + 60 sec Airdyne: 2:00 to complete 5 rounds cool down […]
10:00 Warm Up 2 x 8 Shoulder Openers 2 x 5 Cuban Press 8 x’s Y’s Flys 90/90 3 x 5 Wall squats Narrow stance 30m OH Walking Lunge Then 5 x 3 BSSU @ 85# Then: 8x Each On Rings: Plank Row Rings Archers on Dips Feet to Hands x 5
10:00 Warm Up 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squat 30m OH Walking Lunge Then: Learn SLSLDL Then : 5 x 4 SLSLDL @ 65# 60 sec Ring Push up, one push every 10 secs 10x 90# Ab Wheel in between rounds
Workout: Strength 10 Min. Warm Up 2 x 8 Shoulder Openers 3 x 5 wall squats 2 x 5 Cuban Press 4 x 10 Push ups 3 x 15 Goblet Squats Then: Work up to 5RM Bench Press Then: 5 x 5 @ ________ 10x Over head Squats between Rounds @ 65-85# Then: 2:00 FLR […]
Workout Strength: 10:00 C2/Ski Erg 3 x 5 wall squats 3 x 8 Cuban Press 4 x 10 Push ups 3 x 15 Goblet Squats Then: Then Work up to 5RM Bench Press 5 x 5 @ Then: 10x OHS between Rounds @ 65-85# for form Then 2:00 FLR + 50 Atomic Sit ups x […]
Power Endurance 5:00 C2/AD 3×5 wall squats 2×20 wall ball 2×20 ball slams 3×10 box jumps 18” box then – 5x DL + 10x push press how many rounds in 12:00 then – 1:00 mountain climbers + 1:00 KB swings + 1:00 body weight squats + 1:00 rest x5 rounds if time – 3 x […]