Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Push Ups 2 x 5 Squat Jumps Then: 8x RMM + 20x Frog Hops + 1 minute rest 6x RMM + 30x Frog Hops + 1 minute rest 4x RMM […]
POWER 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 30m Tactical Lunge 3 x 8 Goblet Squats – deep, hip opening, posture! Then: Warm up to Back squat + chains Then: 5 x 8 Accelerating Back Squats with Bar + […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility – hip, chest opening, overhead 3 × 5 wall squats 30m OH walking lunge, forward and backward Then: Warm up to heavy TGU Then: 2x TGU per side 30sec ring support rest as necessary x 6 Then: 5x […]
Another Birthday Work Out! And this one’s a double… Ryan and Trenton both turn 34 (: (; So, 3 strength endurance events + 4 sprints = 34 (we like to celebrate these types of things appropriately, of course) Warm Up: 10:00 row/ski/air dyne, do some 30-60 second hard efforts to get the lungs going 2 […]
Power Endurance 10 minutes row/bike/jog 2 x 8 Shoulder Openers 2 x 5 Cross Sym Y’s 2 x 5 Cuban Press 3 x 5 Wall Squat 2 x 5 Squat Jump Then: Team 1: 5 x 20 KB Spike Swing Increase weight each set, 1:1 work:rest ratio (partner swings while other rests) Team 2: 8x […]