Strength Warm up 10:00 Shoulder openers 2 x 10 Cuban Press 3 x 5 Wall squats 3 x 5 Walking Lunge 2 x 10 SOTS PVC 3 x 5 OTB 5 x 5 each leg Then: Work up to heavy step up, weight @ FC position Then: 5x Step up per leg + 5x RMM […]
Strength 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 30m OH Walking Lunge Then: Work up to heavy TGU Then: 2x TGU per side + 3x Strict Weighted Pull Up x 6 Rounds, Rest 2min between rounds Then: 15m […]
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 Warm up: 10min C2 or Airdyne Wall Squats 3 x 5 Goblet Squats 2 x 10 Shoulder Openers 2 x 10 SOTS 3 x 5Then: Workup to Heavy TGU (with Barbell or KB) 3 × 5 @ 50% (per side) 3 x 4 @ 60% 3 x 3 @ 70% 2 x 2@ 80% […]
Power10:00 run/bike3 x 5 Wall Squat2 x 10 Goblet Squat3 x 5 Single Leg OTB3 x 5 Squat Jump3 x 5 Tuck JumpThen:Work up to 1RM Clean (120#)Then do 6 x 3 at 95#Then:10 Box Jumps @24” x 36 – 1 Pull Ladder (on rings) x 2Then:Heavy TGU 2 per side @ 40, 45, 50#Cool […]
StrengthWarm up: easy 20min jogWall Squats 3 x5Goblet Squats 2 x 10Shoulder Openers 2 x 10SOTS 3 x 5Then:Workup to Heavy-ish TGU – 70/80% 1RM1 x 3 @ 20#1 x 2 @ 26#1 x 1 @ 30, 35, 40, 45#6 x 1 @ 45#Then:10 – 1 Bench Press Ladder Start at 50% 1RM (65-110#), work up […]
Strength Endurance Warm up 10 min row Then: Wall Squats 3 x 5 Goblet Squats 2 x 10 OH Walking Lunges 2 x 10 Then: TGU, work up to 1RM weight Then: 11 Rounds for time: 5x Heavy Ball Slams + 10x KB PP Then: Cool Down
Strength Warm up 10:00 yoga/jog/jump rope Wall Squats 5 x 5 work on form Goblet Squats 2 x 8 deep squat to ball or low object 25 # DB then 35#KB Shoulder Openers 2 x 10 OHS + SOTS with PVC 3 x 5 Then: Work Up to 1 RM on FS In the usual […]
Power Endurance Warm up 3 x 5 Wall squats 2 x 10 Squats 2 x 20 KB Swings @ 35-50# 2 x 20 KB PP 20 – 35# then 100m Farmer’s Carry, 2KB @ 50# + 20x TGU (10 per side) + 200m Waiters carry (adjust the weight for OH as necessary) switch the hand […]
Strength Endurance 10:00 warm up row/ski 2 x 8 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 KB swings 2 x 10 Push Ups then – 15m weighted walking lunge + 15m bear crawl (same weight) x 6 rounds then – 15m OH walking lunge (25-45# plate overhead) […]