PE/SE 10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 Push Ups 3 x 5 Goblet Squats Then: 10 to 1 Ladder KB Clean + Press After each “rung”, do 15m Weighted Walking Lunges – use same weight if […]
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 […]
POWER 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 10 Good Mornings 30m OH Walking Lunge (forward/backward each arm) 2 x 30/30sec hard/easy @machine of choice to open up lungs Then: 10 x KB Swings 5 x per […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 maxercist row Then 10x Heavy Weighted Walking lunge (5 steps per leg) 10x KB Swing 5 rounds Then: 1 – 10 Pull Up ladder with 20x mtn climber (total leg […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 maxercist row Then 10x Heavy Weighted Walking lunge (5 steps per leg) 10x KB Swing 5 rounds Then: 1 – 10 Pull Up Ladder Complete 20x mtn climber (total leg […]
October 28th 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 slsldl with KB for warm up Then: 10x weighted walking lunge 5 per leg, heavy – weight in farmers carry, DBs or Kbs 10x Body Row can be both arms or 5x per […]
Strength Endurance 10:00 Warm up ski/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 wall squats 30m Tactical lunge x 2 – watch posture!! Then: 10x Weighted Walking Lunge, hold DBs/KBs at sides; good posture and strict form! 20x Bulgarian Bag Swing or Halo, 10 each direction […]
Strength Warm up 10:00 2 x 8 shoulder openers 2 x 5 cross sym row 2 x 5 cuban press 3 x 5 wall squat 30 OH walking lunge Then: 5x Good Morning (use 2KBs) + 15m walking lunge weight in farmers carry position (same weight as Good Mornings) + 2x TGU per side x […]
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 […]
Power Endurance Warm up: 5:00 AD/jump rope 3×5 wall squats 2×10 shoulder openers 3×6 OHS+SOTS press w/PVC 3×15 ball slams 3×5 push ups Then- 10x pull ups + 5x burpees + 2:00 step ups 2@20#KB in FR + 90 sec FLR 5 rounds no rest Then- 5x lunge + 5x DB PP 2@15#/20# + 1:00 […]