Participant: Ari, Back Squat, Depth Jump, Push ups

Workout
10 min AirDyne @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
3×5 SLDL @ 2x12kg
2×10 RDL @ 45#
2×10 RDL @ 65#
Then:
3x DL @ 80% 1RM+
30sec All out AirDyne
Then:
Cool Down

Participant: Annie, DL @ 203#, AD (17c,20c,18c,19c,20c)

Workout
8×3 Power Snatch @ 115#
Rest 60sec
Then:
6×6 Back Squat @ 245#
Rest 3 min
Then:
10x(10sec Hard/50sec Recovery) AD @ 1100 Watts
Then:
Cool Down

Participant: Ryan, Snatch, Back Squat, AD

Start the beginning of the week with the right mindset and right attitude, it will set the tone for the rest of the week.

The post Strength, Power appeared first on Precision Athlete.

Participant: Steve, FRSQ, KBS, Press, Pull ups

Workout
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
Happy “46TH” Birthday
460m Ski+
46x Ball Slam @ 15#+
46x Goblet Squat @ 36#+
46x Push Press @ 2×15#+
46c AirDyne+
46x KBS @ 36#+
46x Head Cutters @ 26#+
46x Jump Pull ups+
460m Row+
46x Box Jump+
46x Sit ups
Then:
Cool Down

Participant: Elisa, Happy 46th Birthday
Participant: Michele, had to suffer with her partner even though wasn’t her birthday

Don’t neglect single leg work.  Steve doing single leg squats off the box.

The post Strength, Power Endurace appeared first on Precision Athlete.

Participant: Jared, DL @ 305#-PR, Jonescrawl (5:11)

Workout
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
Work up to heavy DL
Then:
10-1 reps of each
DL @ 225#+
Box Jump @ 30″+
Bench Press @ 135#+
Pull ups+
Goblet Squat @ 70#
(After each rung complete the following, 100m ski @ <20sec/20cal AD <20sec/100m Row< 20sec)
Then:
Cool Down

Participant: Ari, DL, Box Jump, BP, Pull ups, GS, Ski, AD, Row

Workout
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
15x Ball Slam @ 15#+
30sec Ski+
30sec AD+
30sec Row+
2:00 min Rest
3 rounds
Then:
5 min Intermission
Then:
10x Goblet Squat @ 36-53#+
60sec Box Jump+
60sec Step up+
2:00 min Rest
3 rounds
Then:
3x20m Bear Crawl @ 2×36#
Then:
Cool Down

Participant: Sue, Ball Slam, Ski/AD/Row, GS, Box Jump, Step up
Participant: Tony, Ball Slam, Ski/AD/Row, GS, Box Jump, Step up

Workout
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
15x Ball Slam @ 70#+
30sec Ski+
30sec AD+
30sec Row+
2:00 min Rest
3 rounds
Then:
5 min Intermission
Then:
10x Strict Press @ 70#+
60sec Box Jump+
60sec Step up+
2:00 min Rest
3 rounds
Then:
Cool Down with Grip work

Participant: Jeremy, Ball Slam, Ski/AD/Row, Press, Box Jump/ Step up

Workout
10 min AirDyne @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
10x Goblet Squat @ 88#+
30m Sled Push+
10x Box Jump @ 24″+
100m Ski @ 1:35/500m Pace+
60sec Rest
10 rounds
Then:
Cool Down

Participant: Antonio, GS, Sled Push, Box Jump, Ski

Young Joseph getting ready to leave us to go to college pretty soon.  Really proud of all of his accomplishments, he will be missed.

The post Power Endurance appeared first on Precision Athlete.

Participant: Antonio, FRSQ, SLDL, Row, KBS

Workout
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
10x Back Squat @ 115#+
15cal AirDyne+
40m Sled Push+
60sec rest, 10 rounds
Then:
Cool Down

Participant: Annie, Back Squat, AD, Sled push

Workout
2×5 Wall Squat
2×10 Squat
2×5 Jump Squat
2×5 Tuck Jump
Then:
10x Goblet Squat @ 53#+
30m Sled push+
10x Box Jump+
100m Ski Sprint+
60sec Rest
10 rounds
Then:
Cool Down

Participant: Louis, GS, Box Jump, Ski, Sled push

Workout
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
2x20m Lunge
2x20m OH Lunge
Then:
6x(30sec Work/30sec recovery) Row @ >135m Pace+
6x(30sec Work/30sec rest) Ball Slam @ 15#+
6x(30sec Work/30sec recovery) Row @ >137m Pace+
6x(30sec Work/30sec rest) KBS @ 44#+
6x(30sec Work/30sec recovery) Row @ >140m Pace+
6x(30sec Work/30sec rest) Box Jump
Then:
Cool Down

Participant: Michael, Row, Ball Slam, KBS, Box Jump
Row 1: (142m,136m,137m,137m,136m,136m)
Row 2: (139m,138m,137m,138m,137m,137m)
Row 3: (142m,141m,141m,142m,141m,141m)

Michael doing some intervals on the Rower.  Intensity is key when doing intervals.  Really proud of all the hard work he has put in.

The post Strength, Power Endurance, Interval appeared first on Precision Athlete.

Participant: Vincent: FRSQ, KBS, Sled Push, Box Jump, Ski

Workout
2×5 Wall Squat
2×10 Squat
2×5 Knee Jump
2×5 Tuck Jump
Then:
10x Goblet Squat @ 88#+
30m Sled Push+
10x Box Jump @ 24″+
100m Ski 60sec rest
10 rounds
Then:
Cool Down

Participant: Jeremy, GS, Sled Push, Box Jump, Ski

Workout
90min AirDYne @ 200 Watts

Participant: Ari, AirDyne

You don’t need anything fancy.  Low tech sled push always gets the job done.

The post Strength, Power Endurance, End >90 appeared first on Precision Athlete.

Participant: Suzan, Lunges, Split Jumps, FRSQ, AD (30c,32c,30c)

Workout
10 min Row @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
5x DBL Clean @ 2x20kg+
10x Burpees+
15x Box Jump+
100x Rope Skips
15 rounds
Then:
Cool Down

Participant: Annie, Clean, Burpees, Box Jump, Skips

Workout
10 min AirDyne @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
2×10 KBS @ 53#
Then:
10x DL @ 225#+
2:00 min AirDyne @ >70cal Pace+
2:00 min Rest
3 rounds
Then:
5 min Intermission (include last rest period)
Then:
10x GS @ 70#+
60sec Burpee Box Jump+
60sec Step up+
2:00 min Rest
3 rounds
Then:
5 min Intermission (include last rest period)
Then:
3x20m Bear Crawl
Then:
Cool Down

Participant: Antonio, DL/AD (71c,71c,68c), GS, Burpee Box Jump, Step up, Bear Crawl

Workout
3×10 Squat
3×10 Dislocates
3×5 Behind the Neck Press
3×5 Snatch Grip Behind the Neck Press
2×5 Pressing Snatch Balance
2×5 Narrow Grip OHS @ 45#
Then:
1x Snatch+ 7x OHS+ 1x Hang Snatch
Then:
5000m Ski @ easy pace
Then:
15 min Clubbel work

Participant: Ari, Snatch Practice, Ski, Clubbel

Annie doing some box jumps, always find ways to challenge yourself.

Ryan doing some weighted lunges with the sandbag, made it particularly harder to breath having the sandbag in the rack position.

The post Strength, Power Endurance, Recovery appeared first on Precision Athlete.

Participant: Ari, FRSQ, Pull ups, Dips

Workout
10min Row @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
2×10 RDL @ NW
Then:
3×5 DL @ 50% 1RM (123#)
Rest 60sec between set
3×4 DL @ 60% 1RM (153#)
Rest 60sec between sets
3×3 DL @ 70% 1RM (173#)
Rest 90sec between sets
2×2 DL @ 80% 1RM (203#)
Rest 2 min between sets
6×1 DL @ 90% 1RM (223#)
Rest 3 min between sets
Then:
3x(5-1) Push up Ladder
Then Later:
2×5 Wall Squat
2×10 Squat
Then:
Clean Progression (skill work)

Participant: Annie, DL, Push up, Clean practice

Workout
3×5 Wall Squat
3×10 Squat
3×5 Goblet Squat
2×15 Hip Bridges @ 36#
Then:
Work up to a heavy DL
Then:
5×2 DL @ 405%
Rest 3 min between sets
Then:
5x HSPU+
100m Ski @ 1 every 2 min for 10 min
Then:
4x(1-3) Pull up Ladder
Then:
Cool Down

Participant: Jeremy, DL, HSPU, Ski, Pull up

Glad to have Jeremy back, ready to put in some work.

Young Gwyneth having fun with the slosh pipe.

Mother and Daughter having some fun.

The post Strength appeared first on Precision Athlete.

Participant: Annie, OHS Strength Ladder

Workout
10 min AirDyne @ 240-350 Watts
Then:
3x(1-4) Pull up Ladder
3x(1-4) Push up Ladder
Then:
3×10 Dislocate
Then:
Bench Press Ladder
10x 95#
9x 115#
8x 135#
7x 145#
6x 155#
5x 165#
4x 175#
3x 185#
2x 195#
1x 205#
Then:
5×10 Bent Row @ 95#
Then:
30m Farmer Carry @ 2x 88# KB+
30m Rack Hold @ 70# Sandbag+
30m Waiter’s walk @ 36#/53#+
20m Slosh Pipe OH Walk
3 rounds
Then:
Cool Down

Participant: Ari, BP, Row, Carries

Workout
10 min Row @ easy pace
Then:
2000m Row @ easy pace
Then:
Cool Down

Participant: Steve, 2000m Row (7:26)

Steve going for his 2000m Row.  His pacing was a bit high in the beginning which he ended up paying the price in the end, however this is a good lesson for him.  Sometimes you have to experiment to see what works and what doesn’t work, in the end is the effort that matters.

The post Strength, Strength Endurance, Power Endurance appeared first on Precision Athlete.