Strength 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 one hand then switch. Then: Work up to a heavy TGU, can use swing snatch to get weight overweight if starting from standing. Then: 2x TGU […]
Power Endurance Warm up: 5:00 Airdyne, each minute a little harder 5:00 Jump Rope, 3x 90sec blocks, cool down 30 sec Then: 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squat 3×8 DB PP Then: 5x KB Swing + 5x Goblet Squat + 10x KB Swing + 10x Goblet Squat + 15x KB Swing + […]
Power Endurance 10:00 Warm Up row/ski/air dyne 2 x 8 shoulder openers 3 x 5 cuban press 3 x 5 wall squats 3 x 5 OHS+SOTS combo with PVC Then: Six-Way BB Complex: 6x DL + 6x Bent Row + 6x Hang Clean + 6x Front Squat + 6x Back Squat + 6x Push Press + […]
Strength Warm up 10:00 Shoulder openers 2 x 10 Cuban Press 3 x 5 Wall squats 3 x 5 Walking Lunge 2 x 10 SOTS PVC 3 x 5 OTB 5 x 5 each leg Then: Work up to heavy step up, weight @ FC position Then: 5x Step up per leg + 5x RMM […]
Strength Endurance 10:00 Warm up row/ski/airdyne 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 × 5 Wall Squat Then: 2 x 30sec/30sec Squat/Squat Hold “Rest” is bottom of the squat 2x 30sec/30sec DB PP/OH Hold Then: 30 sec Barbell or KB Push Press 30 sec FLR 30 sec rest x 8 rounds […]
Power Endurance Warm up 10:00 row 2 x 8 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squats 10x OH Reach, Chest Openers Then – 10 Strict Press @ 10-25# DB’s OR KBs+ 2:00 Interval (go hard) Row or Ski or Airdyne 3 sets/2 minutes rest between efforts (Use same machine for […]
Power Endurance 10:00 Warm Up Row 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Then – Team Ladder, 11 to 1 to 11 reps Clean Push Press (Kbs or BB) Rest while partner is working Then – 5 x 29 Calories go hard, 1:1 Work:Rest Ratio Then – […]
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 + Supplemental Warm up 10:00 C2/AD Shoulder openers 2 x 8 Cuban press 3 x 5 Wall squats 3 x 5 Squat jumps 3 x 5 Single Leg OTB Squat 3 x 3 per leg Then – 10 split jumps + 30 sec sprint + 20 split jumps + 30 sec sprint + 30 […]
Power Endurance 10:00 Row/Ski/Bike warm up pace 2 x 8 shoulder openers 10x OH Reach, chest openers 2 x 5 cuban press 3 x 5 wall squat Then – As many rounds as possible in 12 minutes of: 5x Pull ups + 10x Sit Ups + 5x Body Row + 10x Push ups Then – […]