STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 3 x 8 Goblet Squats, deep, focus on posture and hip opening 30m Tactical lunge Then: Warm up to Dead Stop Back Squat (not too heavy, see below) Then: 5 x 5 Dead […]
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 Then: KB Swing Snatch (or Clean and Press if more appropriate) + Reverse TGU + Windmill 3x per side. Then: Work up to heavy Front Squat Then: 6 x […]
Power 10:00 warm up + mobility work 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 5 squat jump 2 x 5 tuck jump Then: 10x Heavy Goblet Squat 10x Weighted Split Jump – 5 per leg 15m HEAVY Standing Sled pull Rest as needed 6 rounds […]
Power Endurance Warm up 5:00 C2, 5 min Airdyne 3 x 5 wall squats 2 x 10 goblet squats 2 x 10 DB PP 2 @ 15/20# 20x wall ball at 10# 20x ball slam @ 15# Then: Barbell Complex: Deadlift, BO Row, Clean, Front Squat, Push Press, Back Squat 3 Rounds @ 45, 55, […]
Strength Warm Up Row/Ski 10:00 2 x 8 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall squats 2 x 8 Activation Phase XSym 5 x 3 BSSU Then: Work Up to Heavy Deadlift Then: 5 x 3 DL touch and go style (no dropping) Rest 1 – 2 min between sets Then: […]
Power Endurance Warm Up 10:00 row/ski/bike Shoulder Openers 2 x 8 Cuban Press 3 x 5 Wall Squats 3 x 5 Maxercist Row 3 x 5 per side Then 15m Heavy sled pull + 60m Farmers carry Standing, seated, plank x 6 total (2 of each) Then 10x Headcutter 10x OH strict press 10x KB […]
Power 10 minutes row/ski/airdyne 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 5 body row 3 x 5 push ups Then: 15m Heavy Sled Pull Seated + 10x Burpee 10x Heavy KB Swing 5 Rounds Rest 3:00 Then: 1:1 30m Bulgarian Bag Broad Jump + Hold […]
Power Endurance Warm up 5:00 C2/Airdyne and 5:00 “Catch” with 14# Med Ball Then: 20 Wall Ball 10# 20 Ball Slam 20# 10 Pull Ups 10 Push Ups Repeat x 2 Then: Bench Press + Burpee Pull Up Ladder 10/1 – 1/10 Rest 5:00 Then: P1: 30m Seated Sled Pull @BW P2: KB Swing @ 30 […]