10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 30m Tactical Lunge Then: find weight for heavy step up, farmers carry or front rack position athletes choice Then: 5x Step Up per leg 5x Strict Press single arm single leg (5 per arm) x 5 Then: 15m […]
10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 3 SLSLDL with KB 3 x 3 Ass to bench OH Mobility – OH Reach floor or bench Then: Heavy weighted Step up. Find appropriate weight, Kbs or Dbs held in hands at sides. 5x […]
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 2 x 5 Reverse Fly Then: 5x per leg Weighted Step Up – Front Rack focus on posture 15m Heavy Bear Crawl Rest 60sec x5 (athletes can pair […]
October 25 Strength 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 ass to bench squat Then: find weight for heavy step up, farmers carry or front rack athletes choice Then: 5x Step Up per leg 10x Med Ball Sit throw to partner or […]
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 […]
Strength & Power Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 30m Tactical Lunge Then: Find weight for heavy step up, farmers carry or front rack athletes choice Then: 5x Step Up per leg 10x KB Swing x 6 Then: 5x […]
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 Endurance Warm up 10:00 2 x 8 Shoulder openers 2 x 5 Cuban press 10x Y’s and Rows (Cross Sym) 3 x 5 Wall squat 2 x 30m Tactical Lunge Then: 10x (5x per leg) Step up, heavy 10x (5x per arm) Single arm/single leg strict press x 5 rounds Then: 10x Burpee + […]
Strength Warm up 10:00 Shoulder openers 2 x 10 Cuban Press 3 x 5 Wall squats 3 x 5 Walking Lunge 2 x 10 SOTS PVC 3 x 5 OTB 5 x 5 each leg Then: Work up to heavy step up, weight @ FC position Then: 5x Step up per leg + 5x RMM […]
Happy New Year! Power Warm up: 10 min jog/row/bike 3 x 5 Wall Squats 3 x 5 Front Squats @ 45lbs 2 x 10 Push Press 2 @ 20lb KB 3 x 10 KB Ground Clean 2 @ 30lbs Then Warm up as necessary to Heavy Clean and Jerk Then 5 x 5 Power Cleans […]