10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Then – KB Complex, 10 of each movement… Around the World (10 each direction) KB Swings (single arm 10x each side for extra challenge) Goblet Squat Halos (10 each direction) TGU (switch sides at […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 squat jumps 2 x 5 tuck jumps Then: 10 to 1/1-10 alternating Ladder Ball Slams Box Jumps (10 Ball Slams/1 Box Jump, 9/2, 8/3, 7/4, 6/5, 5/6, …etc) Rest as needed […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 10 Frog Hops 2 x 10 Push Press Then – 10x KB Swings 10x Ball Slams 60sec rest X 5 rounds (medium heavy weights) Then – 5x Heavy Floor Press […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat Then – Rest as needed to maintain form: Air Squat: 25, 20, 15, 10, 5 Whip Smash: 5, 25, 20, 15, 10 Body Row: 10, 5, 25, 20, 15 Anchored Leg Lowers: […]
Strength 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 30m Tactical Lunge Then: Warm Up to Single Leg “Off the Box” (OTB) Squats (weighted if appropriate; KB at chest) Then: 5x Single Leg OTB Squat – per side; focus on […]
Power Endurance 10:00 Ski Erg/Row/Airdyne 2 x 5 Cuban Press 3 x 5 Wall Squat 2 x 8 Goblet Squat 2 x 5 Push Up 3 x 10 Good Mornings Then: KB FR Squat + Deep Push Up 10-1 Ladder (10/10, 9/9, 8/8, 7/7, etc…) Then: 10x Med Ball Sit Toss 10x Ball Slam x […]
Power Endurance Warm up 10:00 C2 Wall squats 3 x 5 Goblet Squats 3 x 8 Push ups 3 x 5 Then: Tabata Fun! 8 rounds (20sec work/10sec rest) of… Squats Push ups Ball Slams Sit Ups KB Swings Then 10 pull ups + 90 sec wall sit x 3 Cool Down Athletes: Enzo, James […]
Workout: Strength Warm up: 10min wall squats 3 x5 goblet squats 2 x 10 shoulder openers 2 x 10 SOTS 3 x 5 Then: Workup to Heavy KB OHS 2 x 5 2 @ 20# 3 x 4 2 @ 26# 3 x 3 2 @ 30 # 2 x 2 2 @ 40# 6 […]
Workout: Power Endurance Warm up: 10:00 Airdyne Then: 2×5 Wall Squat 2×10 Squat 2×5 Goblet Squat Then: 50x Squat 50x Frog Hops x 3 for time: Then Airdyne Ladder 60, 50, 40, 30, 20, 10cal rest between intervals is length of time it took to complete previous interval.