Power Endurance Warm up 10:00 row 2 x 8 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squats 10x OH Reach, Chest Openers Then – 10 Strict Press @ 10-25# DB’s OR KBs+ 2:00 Interval (go hard) Row or Ski or Airdyne 3 sets/2 minutes rest between efforts (Use same machine for […]
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 […]
Power Endurance 10:00 Warm Up AD/C2 3 x 5 Wall Squats 2 x 8 Shoulder Openers 3 x 5 Strict Press Then: 30m One arm OH Lunge (30m per arm) + one round 30/30 PP with 15 -25# DBs (hold OH for last 30sec) + 5 pull ups + 60 secs FLR 5 rounds Then: […]
Strength Warm up 10:00 Ski Erg 3 x 5 wall squats 3 x 8 Strict press 3 x 8 shoulder openers 3 x 8 Goblet Squats @40#, 50#, 60# KB 3 x 5 Squat Jumps 3 x 5 Tuck Jumps Work up to 2RM Front Squat Then: 2x FS @ 80%1RM + 5x Box Jump […]
Power Endurance 10:00 Warm Up 3 x 5 Wall Squat 2 x 10 Squat 2 x 15m OH Walking Lunge 2 x 5 Burpee 3 x 10 KB Swing (one set each @ 35#, 44#, 53#) Then: 2 min Max Rounds of: 5x DL @ bodyweight (BW) + 10x Strict Press @ 30-50% BW + […]
Power Endurance 10min warm up Then: 2 x 10 Shoulder Opener 2 x 5 Wall Squat 2 x 5 Goblet Squat 2 x 5 SOTS/OHS Combo Then: 10x Strict Press @ 35 – 55# + 60sec Row/Ski/Airdyne (hard) + 60sec Rest Ten Rounds Keep intensity consistent or increase for all rounds Then: 60sec at each […]
Workout: Power Endurance 2 x 8 Shoulder Openers 2 x 5 Cuban Press 2 x 6 Goblet Squat 2×5 Burpee 2×10 Jump Squat 3×10 KB Swing (one set each @ 35#, 45#, 55#) Then: 2 min Max Reps of: 5x DL@ bodyweight (BW) + 10x Strict Press with DBs @ 30-50% BW + 2 min […]