Strength/Strength EnduranceWarm up 10:00 C2/airdyne/ski erg3 x 5 Wall Squats3 x 5 SOTS2 x 10 OH Walking Lunge2 x 5 Tuck JumpsThen:Work up to 85% 1RM OHSThen, 6 x 3 OHS @ ?2:00 rest between setsThen:Ring Dip/Box Jump Ladder @ 28” box10 – 1/1-10Then:Practice KB Snatch Cool DownAthletes: Seth, Ian, Lindsay, Michael
Gym + OutsideWarm up 10:00 C2 Row3 x 5 Wall Squats2 x 10 Shoulder Openers3 x 5 SOTS5:00 C/FS/PP 2 @ 20# KB x 2 (rest 1:00 between rounds)Then90min bouldering session +10k trail run!Athletes: Carolyn, Betsy, Johann, Ben
Strength Endurance10:00 Warm Up on Airdyne3×5 Wall Squats3×8 Shoulder Openers3×10 Y’s, T’s, 90/90’s on Cross-Over Symmetry Bands3×5 Goblet SquatsThen:Barbell Complex6x Deadlift6x Bent Over Row6x Hang Clean6x Front Squat6x Push Press6x Back Squat6x Push Up3 Rounds, increase weight each round (45, 55, 65# BB)Then:5x (5x Weighted Lunge + 5x Push Press) x4 RoundsLater:Easy 5k ~25min Athletes: Macky, […]
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 […]
Strength Endurance Warm up 10 min row Then: Wall Squats 3 x 5 Goblet Squats 2 x 10 OH Walking Lunges 2 x 10 Then: TGU, work up to 1RM weight Then: 11 Rounds for time: 5x Heavy Ball Slams + 10x KB PP Then: Cool Down
Power + Strength Endurance 10:00 warm up row/bike/jog 3×5 wall squats 2×10 shoulder openers 3×5 SOTS then – 1-10-1 burpee ladder then- tail pipe 6x250m row; hold KB in FR during rest (rest as long as row effort) then – 1-10-1 KTE ladder
Power Endurance Warm up 10:00 Jump Rope 3 x 5 wall squats 3 x 6 bench squat 4 x 10 Oh Walking Lunge Then 10 Plank Pull 20 Ring Push Ups 30 Vertical Sit Ups 40 KB Swings 50 Ball Slams 40 DB Push Press 30 Sit and Reach 20 Windshield Wipers 10 Pull Ups […]
Strength Endurance 10:00 warm up row/ski 2 x 8 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 KB swings 2 x 10 Push Ups then – 15m weighted walking lunge + 15m bear crawl (same weight) x 6 rounds then – 15m OH walking lunge (25-45# plate overhead) […]
Strength 10:00 warm up 3 x 5 wall squats 3 x 10 Shoulder openers Then: 5x Pull Up 5x Chin Up 5x Plank Row 3 rounds Then: Clean + FS + OH Press 5 + 10 + 15 + 20 + 15 + 10 + 5 reps of each Then: Bench Press Strip Sets Max […]
Warm up: 10min C2 or Airdyne Then: wall squats 3 x5 goblet squats 2 x 10 shoulder openers 2 x 10 sots 3 x 5 Then: OHS 30% 1RM + Ring Push up Reps of each 30+20+10 Then: 60x Windshield Wipers @ 95# Cool Down Athletes Training: Trenton, James, Bob