Strength + supplemental Warm up 10:00 jog/bike/jump rope Wall Squats 5 x 5 Goblet Squats 2 x 8 Shoulder openers 3 x 5 OHS + Sots 3 x 5 with PVC Then – Front Squat- work up to your 1RM, based on your Deadlift you should be able to go heavier, let’s see ( : […]
Power Endurance Warm up 10:00 C2 or AD Then 3 x 5 Wall Squats 4 x 10 OH Walking Lunge 3 x 5 Squat Jumps Then 15x Box Jumps on 24-30” Box + 15x Ball Slams 20-30#+ 15x RMM 2@ 20-30# DB 5 Rounds Rest 3:00min Then: Airdyne Ladder 50 Cal rest 2:00 40 Cal […]
Power Endurance Warm up 3 x 5 Wall squats 2 x 10 Squats 2 x 20 KB Swings @ 35-50# 2 x 20 KB PP 20 – 35# then 100m Farmer’s Carry, 2KB @ 50# + 20x TGU (10 per side) + 200m Waiters carry (adjust the weight for OH as necessary) switch the hand […]
Power Endurance Warm up 10min something 3×5 wall squats 3×5 cuban press 2×5 squat jumps 3 x 5 OHS + SOTS PVC Then 250m sprint row + 20x double box jumps + 2:00 KB Swing 40# + 2:00 rest x5 rounds Then 5 RMM + 5 FTH + 3 FST Bear Crawl x3 Rounds