Power Endurance 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Then: 30 Step up 2 @ 20/25#KB in front rack + 250m Row (all out) rest 2:00 3 rounds Then: 8 x Sled Push/Sled Drag + (2 @ 45# plates for Frank/1 @ 45# for […]
Power Endurance 10:00 warm up C2, add 30/30 (hard/easy) for last 5:00 2 x 8 shoulder openers 2 x 8 xsym Y’s and Flys 2 x 5 cuban press 3 x 5 wall squats Then: 250m Row or Ski + 30 Step up 2 @ 10 – 15#KB in front rack + 1:00 rest 3 […]
Power 10:00 warm up row/ski/airdyne 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat Then- 15m Heavy Sled Push 10x Ball Slam 10x Box Jumps 5 rounds for time Rest 3:00 Then: 1:1 30m Bulgarian Bag Broad Jump + Hold plank while waiting for teammate to finish 3 Rounds […]
Strength Warm up 10 minutes jog/bike 2 x 8 shoulder openers 3 x 5 cuban press 3 x 5 wall squats 2 x 8 good mornings 10x OH reach, chest openers then: 10 – 1 KB/DB Push Press + RDL Ladder rest as needed then: 15m Sled Push Heavy + 15x KB Swings + 30 […]
Power Endurance 10:00 Ski/Row/Airdyne 2 x 10 Shoulder Opener 2 x 5 Wall Squat 2 x 10 Push-Up 2 x 10 Good Morning @ 45# BB or KB 6 x 3 Strict Pull-Up Then: Work Up to Heavy Floor Press (KB, DB, or BB) Then: 3x Floor Press + 10x Bent Over Row + Rest […]
Power Endurance 10:00 Warm Up Wall Squats 3 x 5 Goblet Squats 3 x 10 30m OH Walking Lunge x 2 Then: BSSU Ladder 5, 4, 3, 2, 1 Increase weight each rung Then: 2:00 Ski Erg + 2:00 Sled Push Heavy + 2:00 Burpees x 4 rounds
Power Endurance Warm Up 10:00 run/ski erg/jog 2 x 10 Shoulder opener 2 x 5 Wall Squat 2 x 10 Push-Up 2 x 10 Good Morning @ 45# BB or KB 6 x 3 Strict Pull-Up Then Work Up to Heavy Floor Press, KB DB or BB Then 3x Floor Press + 10x Bent Over […]
Workout: Strength 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 30m OH Walking Lunge Then: BSSU Ladder 5, 4, 3, 2, 1 Greg 95# Johann 80# Kirk 65# Then: 2:00 Ski Erg + 2:00 Sled Push 135# + 2:00 Burpees x 4 Rounds Athletes Training Greg, […]