Strength Endurance Warm up Wall Squat 3 x 5 Bench Squat 5 x 5 Shoulder Openers 2 x 8 3 x 60 sec FLR OHS + SOTS w/PVC 3 x 5 Pull ups 5 x 5 Workout: 14# Med Ball Hold in Rock Carry 60secs + 30m Bear Crawl 5 rounds Then: 60 sec Overhead Plate […]
Power Endurance/Strength Endurance Warm Up: 10:00 C2 – 5:00 at 2:10pace then: 1:00 at sub 2:00 pace :30sec recovery x 3 Then: 2 x 10 Shoulder Openers Activation Phase Cross/Sym 5 x 5 Wall Squats Then: Warm up to 30% 1RM OHS Then: For time: 20-10 Reps of OHS + Ring Push Ups Then: 10x […]
Strength Endurance 10:00 warm up ski/row/airdyne 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 10x Cross Sym Row and Fly Then: Work up to Heavy Deadlift Then: This should be touch and go, no dropping of […]
Strength Endurance Warm up 10:00 2 x 10 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2x (30sec Work/30sec “Rest”): Push Press / “Rest” in OH Position Then: Body Row + Push-Up + Pull-Up 10-9-8-7-6-5-4-3-2-1 reps of each Then: 5 min continuous Bear Crawl Then: Cool Down Athletes: Nick, Lee, Ryan
Strength Endurance 10:00 Warm up row/ski/airdyne 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 × 5 Wall Squat Then: 2 x 30sec/30sec Squat/Squat Hold “Rest” is bottom of the squat 2x 30sec/30sec DB PP/OH Hold Then: 30 sec Barbell or KB Push Press 30 sec FLR 30 sec rest x 8 rounds […]
Another Birthday Work Out! And this one’s a double… Ryan and Trenton both turn 34 (: (; So, 3 strength endurance events + 4 sprints = 34 (we like to celebrate these types of things appropriately, of course) Warm Up: 10:00 row/ski/air dyne, do some 30-60 second hard efforts to get the lungs going 2 […]
Lower Body Injury Work Out Having a lower body injury is a great excuse to get a super strong core and upper body! (;(; And airdyne arms only is always a fun way to start the morning…Can be done by uninjured parties as well of course. Warm Up 10:00 seated ski erg or arms only […]
Strength & Power Endurance 10:00 Warm Up (row/ski/airdyne) 2 x 8 Shoulder Openers 3 x 5 Y’s and Cuban Press 3 x 5 Kb OH Press + Stretch 3 x 5 Wall Squats 30m Tactical lunge (forward and backward) 2 x 10 KB Swings Then: 5x Split squat per leg (KB or DB in FR […]
Strength Endurance + Power Supplemental 10:00 warm up row/ski/airdyne 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 2 x 30m OH walking lunge Then – SL Deadlift Strength Ladder 10@ 40% 1RM 9@ 50% 8@ 60% 7@ 65% 6@ 70% 5@ keep increasing 4@ 3@ 2@ 1@ 1@ […]
Strength/Strength Endurance10:00 either Airdyne or C23 x 5 wall squat2 x 10 shoulder openers3 x 8 goblet squats3 x 5 single leg OTB3 x 5 push ups3 x 10 ball slams 15#Then:Dead Lift work up to 85-90% 1RMThen:5 x 3 @85% 1RM DLRest 2:00 between sets; During rest, complete 15m sled pull, plank positionThen:Strict Press work […]