Power Endurance, Strength 10 min warm up 2 x 10 shoulder openers 2 x 5 cuban press Mobility work 3 x 5 wall squats 3 x 6 goblet squats 2 x 10 push ups 2 x 15m walking lunge 2 x 15m OH walking lunge Then: 20 Cal Airdyne + 10x Kb Chest Press+ 5x […]
Strength 10min warm up jog 2×10 shoulder openers 2×5 cuban press 3×5 wall squats 3×6 OHS + SOTS 3×5 single leg OTB 3×5 squat jumps 3×5 tuck jumps warm up to heavy back squat step ups then – Back squat step ups 6×2 at 2RM rest 1-2 minutes between sets. then – warm up to […]
Strength 10:00 Row/Ski 2 x 8 Shoulder Openers 2 x 5 Cuban Press Mobility, Stabilization work 3 x 5 Wall Squats 3 x 6 Goblet Squats, deep, hold at bottom Then: Work up to 3RM Front Squat Then: 3x Front Squat + 10x box jump x8 rounds, rest 60-90 seconds between rounds Then: 10 – […]
Strength 5K easy jog to warm up 2 x 8 shoulder openers 3 x 5 wall squats 2 x 5 OHS + SOTS combo 2 x 8 goblet squats Then: Back Squat Step Ups 5 per leg @ 3 per leg @ 2 per leg @ Then: Work up to heavy back squat with chains […]
Strength + Power 10:00 C2 or Airdyne 2 x 8 Shoulder Openers 2 x 5 Cuban Press Mobility Work 3 x 5 Wall Squats Then: Javorek DB Complex… 6x Hi-pull (from floor) + 6x Bent-over Row + 6x Hang Clean + 6x FSPP + 6x OHS (Single Arm, 3 each side) + 6x Push Plank […]
Strength 10:00 Warm Up C2 Row/Ski Wall squats 3 x 5 Goblet squats 2 x 10 Shoulder openers 2 x 10 SOTS 3 x 5 Then – Work up to Heavy Front Squat 2 x 5 @ 50% 1RM FS 2 x 4 @60% 1RM FS 2 x 3 @70% 1RM FS 2 x 2@80% […]
Strength 10min Warm Up C2 or Airdyne Shoulder Openers 2 x 10 Chest Openers, OH Reach 10 x each Wall squats 3 x 5 OH Walking Lunges 2 x 30m SOTS 3 x 5 Then: Work on TGU with Barbell; up to 1RM 2 @ 25# (per side) 2 @ 30 2 @ 35 1 […]
Strength/Power 10 min C2 3 x 5 Wall squats 2 x 10 Squats 3 x 5 Squat jumps Then Warm up to 5RM Clean High Pull Then 5x Clean High Pull + 100m Row; you have 2:00 to complete each segment, then repeat. 8 rounds. Rest is the time left in the 2:00 after completion of […]
Warm up:10min C2 or Airdyne wall squats 3 x5 goblet squats 2 x 10 shoulder openers 2 x 10 SOTS 3 x 5 Then: Workup to Heavy BS 3×5 @ 50% 3 x 4 @60% 3 x 3 @70% 2 x 2@80% 6 x 1 @ 90% Rest 2 – 3 min between sets above […]
Day One Training Intensive with Chris W. His first experience with many of the tools and movements in this training center. Warm Up 10:00 C2 Then: 500m Row test: 1:44 Learn about Strength and what training that capacity really feels like. 1RM work BSSU 85# 5 @ PVC 3 @ 25 2 @ 45 1 […]