STRENGTH 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 3 x 6 Goblet Squats – pause at bottom, hip opening and posture! Then: Warm up to heavy Front Squat Then: 6 x 3 Front Squat Heavy rest 1 – 2 […]
10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility – esp overhead 3 x 5 Wall squat 2 x 5 SOTS Press with PVC 2 x 5 OHS at wall with PVC Then: Warm up to Overhead Squat 5 x OH Squat Rest 60sec between each […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 3 x 6 Goblet Squats – deep with hip opening pause at bottom 3 x 5 SOTS Press with PVC Then: Break up into two teams if more than 4 people Team One: […]
STRENGTH 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 2 x 10 Goblet Squats 2 x 5 Squat Jumps 2 x 5 Push Ups Then: Dead Stop Back Squats Warm up to heavy-ish weight for 5 reps Then: 5 x 5 Dead […]
Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 8 Push Up Then: Teams! P1 – 30m Bear Crawl P2 – Continuous RMM until Bear Crawl is complete Switch players 4 rounds Then: Teams! 2000m in 500m installments: Each player […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 Ass to Bench Single leg squat 2 x 10 Good Morning Then: work up to Heavyish Deadlift Then: 5x Deadlift + 60 sec rest between rounds x 5 rounds Then: […]
Strength 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 2 x 10 KB Swing Then: Work up to a heavy DL Then: 5 x 5 Deadlift – touch and go style Complete 5x strict press between […]
Strength + Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 SOTS Press 3 x 6 Deep Goblet Squat Then: Work up to heavy-ish OHS – if appropriate otherwise use this to teach an gain mobility with light […]
Power 10:00 warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility – hip opening, overhead 3 × 5 Wall squats 3 x 6 Goblet squats deep, hold and stretch 3 x 5 Squat jump Then: Work up to heavy clean (BB or KB) Then: 5x Clean + 10x Ball […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 SOTS Press 3 x 6 Deep Goblet Squat Then: Work up to heavy-ish OHS Then: 6 x 3 OHS Rest 1 – 2 min between sets Then: 10-1 Push Up […]