PE/SE 10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2×30/30sec DB PP / OH Hold 2×30/30sec squat/squat hold Then: 500m Row/Ski (go hard) 30x Push Up 30x Goblet Squat 30x Anchored Leg Lowers 30x DB Push Press 30x Pull Overs 500m […]
STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 SOTS Press with PVC 30m OH walking lunge, forward backward with one arm then switch Then: Warm up to Heavy-ish Overhead Squat (can be single arm or just with PVC […]
STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 10 Good Mornings 30m OH Walking Lunge – (15m forward and backward with each arm) Then: Warm up to Heavy Dead Lift Then: 5 x 5 Dead Lift Rest […]
STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 6 Goblet Squat – pause at bottom work on hip opening and posture Then: Warm up to Heavy Front Squat Then: 5x Front Squat Heavy 5x RMM Rest 60 […]
STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 6 Goblet squat Then: Warm up to Heavy Back Squat (for 5 reps) Then: 5 x 5 Back Squats Rest 1 – 2 minutes between sets, Then: 8 to […]
POWER 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 5 push ups Then: 15m Flying Burpees 6x Box Jumps 60sec rest x 6 Then: 4×30/30sec squat/squat hold 4×30/30sec DBPP/OH hold Then: Rest 3 minutes Then: 10x (each side) side plank […]
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 2 x 30/30 sec DB Push Press/OH Hold 2 x 30/30sec squat/squat hold Then: Warm up to heavy-ish BB Jerk or Push Press Then: 5 x 5 BB Jerk (or Push […]
Power Endurance 10:00 Warm up with C2, Air Dyne, Jump rope 2 x 10 Shoulder Openers 3 x 5 Band Y’s 3 x 5 Wall Squat 2 x 10 Squat no weight Then: 3 x 30/30sec Squat “Rest” is bottom of the squat Two Sets, Rest 60sec between each Then: 2 x 10 RDL @75 […]
Power Endurance 10:00 row/ski warm up 2 x 10 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squats 3 x 8 Good Mornings 3 x 5 Squat Jumps 3 x 5 Tuck Jumps Then: 4x 30sec DB PP / 30sec OH hold 4x 30sec push up / 30sec plank hold 4x 30sec […]
Workout Name: “This is Bullshit”, uttered somewhere around round 5… 😉 Power EnduranceWarm up:5 minute Row @ Easy PaceThrow Medicine Balls 5:002 x 5 Wall Squats3 x 8 Goblet Squats10x OH Reach, Chest OpenersThen:DL 10x @ 135# + 50m Waiters Carry 30#KB OH/55#KB FC + 50x Windshield Wipersx 8 rounds, no prescribed rest just try […]