Power Endurance Warm up 10:00 2 x 8 Shoulder openers 2 x 5 Cuban press 10x Y’s and Rows (Cross Sym) 3 x 5 Wall squat 2 x 30m Tactical Lunge Then: 10x (5x per leg) Step up, heavy 10x (5x per arm) Single arm/single leg strict press x 5 rounds Then: 10x Burpee + […]
Power + Supplemental Warm up 10:00 2 x 8 shoulder openers 2 x 5 Cuban press 3 x 5 wall squat 30 m Tactical Lunge 2 x 5 SOTS with PVC Then: 3 x 8 Front Raise 3 x 8 Lateral Raise 3 x 8 Reverse Fly Then: 5x BB Clean + 20x KB Spike […]
Strength Warm Up Row/Ski 10:00 2 x 8 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall squats 2 x 8 Activation Phase XSym 5 x 3 BSSU Then: Work Up to Heavy Deadlift Then: 5 x 3 DL touch and go style (no dropping) Rest 1 – 2 min between sets Then: […]
Power + Supplemental Warm up 10:00 C2/AD Shoulder openers 2 x 8 Cuban press 3 x 5 Wall squats 3 x 5 Squat jumps 3 x 5 Single Leg OTB Squat 3 x 3 per leg Then – 10 split jumps + 30 sec sprint + 20 split jumps + 30 sec sprint + 30 […]
Strength/Power + Supplemental Warm Up 10:00 row/ski/bike 2 x 8 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 Good Mornings 2 x 10 Goblet Squats Then: Warm Up to Heavy Front Squat + Chains Then: 6 x 3 Front Squat + Chains Rest 1-2 minutes between sets; during […]
Strength + Supplemental Warm Up 5 min easy + 5 min 30/30 (hard/easy) 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Then: 2x 30m OH Walking Squat @ DB or KB (3 steps – strict then squat) 2x 30m OH Walking Lunges @ DB or KB (15m Forward […]
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 + Supplemental10:00 Warm Up AD/C23 x 5 Wall Squats2 x 8 Shoulder Openers2 x 10 Goblet Squats2 x 10 OH Walking LungesThen:Work up to Heavy TGU…Then do 6 x 2 (per side) TGUThen:10x Pull Ups (Strict) + 5x Chest Press on Floor (Dead Stop)5 roundsThen:3 x 90sec FLR, rest 90sec between effortsCool Down Athletes: Betsy, […]
Strength + Supplemental Warm up 10:00 Then: 3×5 Wall Squats 3×5 OHS +SOTs with PVC 3×10 KB Swings 2×10 Shoulder openers Then: Work up to heavyish Back Squat – go to quads parallel, no deeper. Then: 5 x 2 Back Squats at 80% 1RM Rest 2:00 between sets, and complete 8x plank rows during rest. […]
Power + Supplemental 10:00 warm up Then: 3 x 5 Wall Squats 3 x 5 Cuban Press 2 x 10 Shoulder Openers 4 x 10 OH Walking Lunge 30 sec Rock Carry Hold with med ball or 10-15 # DB x 3 30 sec rest between 3 x 5 Squat Jumps Then: 8x Hang Clean […]