Strength + Supplemental 10:00 Row/Jog/Bike 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Walking Lunge 2 x 10 RDL Then: Warm up to heavy SLSLDL Then 6 x 3 Heavy SLSLDL Between rounds, complete 5x ring pull ups, 5x ring push ups Then: 5x RMM […]
Strength 10:00 Row/Ski/Bike 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 10 Goblet Squats Heavy, 2 count hold at bottom, deepen squat, hip opening Then: Front Squat 1RM Test 10@ 65# 8@ 85# 5@ 105# 3@ 115# 1@ 120# 1@ 125# 1@ 130# 1@ 135#, failed first, […]
Strength 10:00 either Airdyne/C2 3 x 5 wall squat 2 x 10 shoulder openers 3 x 8 goblet squats 3 x 5 single leg OTB 3 x 5 push ups 3 x 10 ball slams 15# Then: Dead Lift work up to 85-90% 1RM 5 x 3 @85% 1RM DL Rest 2:00 between sets Then: […]
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 […]
Strength Warm up 10 minute bike ride 3 x 5 Wall squats 7 x 8 Activation Phase X Sym 5 x 3 BSSU Then: Work Up to 1 RM Single Leg Deadlift Then: 5 x 1 SLDL @ 90% 1RM rest 3:00min between sets Then: 5 x 3 Romanian Deadlift @ 70% of SLDL weight Form! […]
Strength10:00 C2/AD/Run3 x 5 Wall Squats3 x 10 Box SquatsSquat depth/hip opening work5 x 5 Single Leg OTB @18″ box 4 x 20m Weighted Lunge (10m forward, 10m backward)Then:Warm up to heavy Back Squat Step Up @ 18-20″ Box6 x 3 per leg @ 65-85#? (3RM)Rest 2:00 between setsThen:1:00 push ups on rings (how many?)rest 2:001:00 […]
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
Strength10:00 easy jog/bike 3 x 5 Wall squat 3 x 10 Squat 2 x 10 each OH reach, Chest openers 3 x 5 Goblet Squat Then: Deadlift Strength Ladder 10 reps @ 95# 9 reps @ 115# 8 reps @ 135# 7 reps @ 155# 6 reps @ 175# 5 reps @ 195# 4 reps […]
Strength10:00 row/ski erg/airdyne2 x 5 wall squat2 x 10 squat5 x 5 split squat w/KB in FR positionThen:3 x 5 Single Leg OTB squat @24” boxThen:Dead Stop Back Squat3x @ 95#3x @ 115#2x @ 135#3 x 1 @ 145#Cool Down:5:00 air dyne10x RDL10x Cossack SquatFoam roller Athletes: Carrie, Lindsay, Lara
Strength/PowerWarm up 10min Airdyne3 x 5 Wall Squat3 x 8 Shoulder Openers3 x 5 Cuban PressThrow Med Balls 5:00Then:2 x 20 Split Jump3 x 5 Jump Squat3 x 5 Tuck JumpThen:5 x 5 Accelerating Back Squat @ 95# (bar + chains)2 x 10 Sequence Jump Bosu (on/off Bosu, forward, backward, side to side)4 x 6 […]