10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x 30m Tactical Lunge 2×5 Single leg ass to bench Then: 10x Step up with High knee drive 5x RMM 250m Sprint on machine of choice 60m Farmers Carry X5 – minimal rest Then: 10x Deck Squats 60 sec plank/FLR 8x Burpee X4 […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 30m Single Arm OH Walking lunge (forward + backward, then switch arms) Then – Find weight/warm up to heavy-ish TGU Then – 2x per side TGU 5x Push Ups (on rings or BOSU for […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Work on any additional mobility/stability 2 x 10 frog hops Then – 10x total Split Jumps (or Lunge in Place) + 30sec Sprint @ Machine of choice (or jump rope!) 20x total Split Jumps (or Lunge in […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 SLSLDL Then: 5x Step Ups (Per side, add in a knee drive at the top) 6x Burpees X5 (Rest 60 sec or so between) Then: 10x Headcutter 60m Farmers carry 30m Rock carry X5 Then: 40, 30, 20, 10 Calories of choice on […]
10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability work on own 2 x 5 per side Single Leg Squat to bench Then – 5x Split Squats (per side), can hold weight at chest or at sides 5x RMM 60m Farmer’s Carry […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 SLSLDL (per side) 2×5 KB stretch and press (Per side) Then: 5x Split Squats 3x RMM X5 rounds (Rest 60-90 seconds in between) Then: 30m Rock Carry 60m Farmers Carry 10x (Total) Landmine […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Work on any additional mobility/stability 2 x 10 frog hops 2 x 5 Split Squats (each side) Then – 30x Split Jumps (total) + 20sec sprint @ ski/bike/row (or, 25m sprint outside) 20x Split Jumps (total) + […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 30m Single arm OH walking Lunge (forward and backward w/weight in one arm, then switch) 2 x10 per side Single leg hops Then – 5x per side Lunge with OH Press – can […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 3 x 8 Goblet Squats 3 x 5 Reverse Flies Then – Warm up to Med-Heavy Back squat Then – 5x Back Squat 8x Push Ups X 5 rounds, rest as needed Then […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 10 Frog Hops 2 x 5 Push Ups Then – 10 / 8 / 6 / 4 / 2 Ball Slams After each set of ball slams, do 15m Sled […]