Workout: Strength Endurance 10:00 min Warm Up 3 x 5 Wall Squats 2 x 8 Shoulder Openers 2 x 5 Cuban Press 30M OH Walking Lunge Then: Goblet Squat Ladder 10x each @ 35, 40, 45, 50, 55# Then: Dead Lift 10x @ 5x @ 3×3 @ Then: Back Squat 10×10 @ ______ chain With […]
Workout: Power Endurance 10 min Warm Up 2 x 8 Shoulder Openers 3 x 5 Wall Squat 2 x 5 Cuban Presses 2 x 10 Squat 2 x 5 Goblet Squat 30m Lunge Then: 30sec Box Jump @ 24″ + 60sec Step-up + 30sec Rest X’s 7 Rounds Then: 10x Clean & Jerk 65 – […]
Warm up 10:00 Wall Squats 5 x 5 work on form, Goblet Squats 2 x 8 deep squat to ball or low object 25 # DB then 35#KB 4 x 10m OH Walking Lunge 10# DB Then Work up to Heavy BSSU on 16″ Box ( : 5 @ 3@ 1@ 1@ Then 5 x […]
Workout: Strength 2×5 Wall Squat 2×10 Squat 2×5 Goblet Squat 2x20m Lunge Then: 30sec Box Jump @ 24″ + 60sec Step-up + 30sec Rest Seven Rounds Then: 10x Clean & Jerk 65 – 85#+ 250m Row @ 1:30-1:40/500m pace + 2:00 minute Rest Four rounds Then: 25x Lunge + 60sec Wall Sit Three Rounds
Workout: Strength warm up 10:00 Then: 2 x 5 Wall Squats 2×10 Squat Then: Goblet Squat Ladder 10x each @ 35, 40, 45, 50, 55# Then: DL 10x @ 95# 5x @ 135# 3×3 @ ?# Then: Back Squat 10×10 @ 135# + ??? chain Do 10x Proper Push-up between each set Then: if time […]
Power Endurance 3×5 Wall Squat 3×10 Squat Then: 3x (30sec Work/30sec “Rest”) Squat “Rest” is in parallel position Three Sets, Rest 60sec between each Then: Front Rack Squat/PP KB’s 10-1 reps (increase weight each set…till you can’t) Then: 10x Lunge 2 DB/KB FC @ 20 – 45# + 30sec AirDyne Ten Rounds Then: 30sec Ball […]
Power Endurance/Strength Endurance 10:00 warm up 3×5 wall squats 2×10 shoulder openers 3×5 SOTS 1-10-1 burpee ladder then- tail pipe on C2 3 x 250m row + hold KB in FR 2 @ 26 – 40# for time then – 1-10-1 KTE ladder
Power Endurance 10:00 C2/AD/jump rope 3×5 wall squats 2×10 shoulder openers 2×10 OH lunges then – Olympic Complex 6 reps of each…DL + BOR + Clean + FS + PP + OHS+ BS + push ups x 3 rounds, increasing weight each time then – 500m Row + 30 push ups + 1:00 split jumps […]
Workout: Strength Warm up 10:00, Wall Squats 5 x 5 work on form, Goblet Squats 2 x 8 deep squat to ball or low object 4 x 10m OH Walking Lunge Then Work up to Heavy SLSLDL 5 @ 3@ 1@ 1@ Then 5 x 3 at 70 – 80% Then: 5 Pull Ups + […]
Workout: Power Endurance Warm up: 10:00 Airdyne Then: 2×5 Wall Squat 2×10 Squat 2×5 Goblet Squat Then: 50x Squat 50x Frog Hops x 3 for time: Then Airdyne Ladder 60, 50, 40, 30, 20, 10cal rest between intervals is length of time it took to complete previous interval.