POWER WO#13 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 30sec hard on machine of choice for WO Then: 5x Goblet Squats + 30m sprint (outside if nice out; can also do on machine if more appropriate, or 30m light and […]
Strength #18 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×5 SLDLDL 2×10 Squat Jumps Then: 5x Split Squat (Per side) 5x Single arm single leg overhead press, per arm X5 Rounds, rest 1-2 minutes between rounds […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Squat Jumps 2×5 Tuck Jumps, or work up in size of box Then: 5x Box Jumps 10x Ball Slams X5 Rounds, rest 1 minute in between rounds Then: 8x Pullovers 10x Windshield Wipers (Legs can be bent or straight for more […]
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 10 good mornings 2 x 5 squat jumps Then: 10 to 1 Ladder KB Spike Swings during rest, complete 5 x Burpees Then: 30m Weighted Walking Lunge (Weight at […]
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 5 squat jumps 2 x 5 tuck jumps Then: Warm up to box jump Then: 7 x Box Jumps 10 x per person Med Ball sit throws 60 sec rest […]
May 15th 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat squat jumps 3 x 5 tuck jumps 3 x 5 then 20 x FS @ 50% 1 RM 20 x Split Jumps 20 x Atomic Sit Ups x 5 Then 10 x […]
Power10:00 run/bike3 x 5 Wall Squat2 x 10 Goblet Squat3 x 5 Single Leg OTB3 x 5 Squat Jump3 x 5 Tuck JumpThen:Work up to 1RM Clean (120#)Then do 6 x 3 at 95#Then:10 Box Jumps @24” x 36 – 1 Pull Ladder (on rings) x 2Then:Heavy TGU 2 per side @ 40, 45, 50#Cool […]
Strength/Power10:00 row/ski/airdyne5 x 5 Wall Squats2 x 10 Shoulder Openers3 x 5 SOTS (@PVC)Then2 x 5 Squat jump2 x 5 Tuck jump2 x 10 Knee jump2 x 5 Foam roller jumpThen2 hour bouldering session problems V1 – V5ThenWarm up to 1RM Snatch High Pull (120#)Then6×3 @ ~85% 1RM (105#) Then Lock off work on rings […]
Power 10:00 Warm Up AD/C2 3 x 5 Wall Squats 2 x 8 Shoulder Openers 3 x 5 Squat Jumps 3 x 5 Tuck Jumps 4 x 10 OH Walking Lunges 2 x 15 Ball Slams Then: 20x Split Jumps (10/leg) + 25m sprint + walk back 25m 5 rounds Then, 3:00 rest Then: 10/1 […]
Power + Supplemental 10:00 warm up Then: 3 x 5 Wall Squats 3 x 5 Cuban Press 2 x 10 Shoulder Openers 4 x 10 OH Walking Lunge 30 sec Rock Carry Hold with med ball or 10-15 # DB x 3 30 sec rest between 3 x 5 Squat Jumps Then: 8x Hang Clean […]