Strength 10:00 Warm Up Wall Squats 3 x 5 Cuban Press 3 x 5 Shoulder Openers 3 x 8 Goblet Squats 3 x 6 then Deadlift Strength Ladder: 10 reps @ 135# 9 reps @ 155# 8 reps @ 185# 7 reps @ # – keep increasing weight until you reach your max 6 reps […]
Strength Warm up 10 min jog or C2 Wall Squat 3 x 5 Goblet Squat 2 x 10 OTB 3 x 5 Squat Jump 3 x 5 Tuck Jump 3 x 5 then Work up to 1RM on the Clean 6 x 3 at 80% of 1RM rest 2:00 min between sets then 10 Box […]
Strength Warm up 10:00 jog Wall squats 3×5 Goblet squats 2×10 Shoulder openers 2×10 SOTS 3×8 OH walking lunges 2×10 per leg with 10#DB 2×10 step ups (10/leg) 24” box Foam roller Then Focus strength Work up to 1RM BSSU Then – 6×3 @ 80% 1RM per leg Then Supplemental Strength Endurance 5 ring dips […]
Strength Warm up run 10min Wall squats 3 x 5 Walking Lunge 2 x 10 Shoulder openers 2 x 10 SOTS PVC 3 x 5 OTB 5 x 5 then Back Squat step up 3 x 5 @ 45 – 75# SLDL 3 x 3 65 – 115# Romanian DL 3 x 3 @ #95 […]
Strength 10:00 row/ski erg/airdyne 2 x 10 Shoulder openers 2 x 5 Cuban Press 10 Y’s, Flys, 90/90 on cross over symmetry bands 3 x 5 Wall squats Narrow stance 2 x 30m OH Walking Lunge Then 5 x 3 (per leg) Back Squat Step Ups Then 5 reps of each: Body Row on Rings […]
Strength + supplemental 10:00 Row/ski erg/bike/jog Shoulder Openers 2 x 10 Wall Squats 3 x 5 Goblet Squats 3 x 8 heavy focus on hip opening Squat Jumps 2 x 5 Box Jumps 2 x 5 Foam Roller Stance Squats 2 x 10 Perfect Push Ups 5 x 5 Then Warm up to 1RM on […]
Strength Warm up 10:00 jog Wall squats 3×5 Goblet squats 2×10 Shoulder openers 2×10 SOTS 3×8 OH walking lunges 2×10 per leg with 10#DB 2×10 step ups (10/leg) 24” box Foam roller Then: Work up to 1RM SLDL Then 6×3 @ 80% 1RM per leg Then: 5 ring dips + 5 ring push + 5 […]
Strength 10:00 warm up 2 x 8 shoulder openers 10x OH reach + chest opener 10x cuban press 2 x 8 goblet squat Then: Front Squat Strength Ladder 10 reps @ 30% 1RM 9 reps @ 35% 1RM 8 reps @ 40% 1RM 7 reps @ 45% 1RM 6 reps @ 50% 1RM 5 reps […]
Strength + Power Supplemental Warm up:10min C2 or Airdyne wall squats 3 x 5 goblet squats 2 x 10 shoulder openers 2 x 10 SOTS Press 2 x 5 OH Walking Lunges @ 20# Then: Workup to Heavy TGU with BARBELL 2 x 5 @ 50% per side 2 x 4 @ 60% 2 x […]
Strength 10:00 row/ski erg/airdyne (5:00 easy, 5:00 of 30/30 hard/easy effort) 2 x 10 shoulder openers 3 x 5 wall squats 3 x 5 cuban press 2 x 30m OH walking lunge (15m forward/15m backwards, then switch hands) 2 x 8 bent over rows @light db’s then 10x pull up + 3x TGU (per side) […]