10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 Ass to bench Then: 5x Split Squat (Per side) 10x KB Swing 20x Whip smash 30 sec Mountain Climber (FST, Sliders, Regular) X5 Then: 30m Sled Push 15m Bear Crawl 5x Pushups X4-5 Then: 8×30/30 Hard/Easy Machine of Choice.
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x 30m OH walking Lunge (Forward/Backwards, switch) Then: KB Complex. 10x of each: Around the world KB Swings Goblet Squats Halo (Use KB or Plate) TGU (Per side) X3 rounds, increase weight per round if doable, and use different weights for movements. Then: […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 (Deep hip opening) Goblet Squats 2×10 Pushpress Then: 10x Backsquat 10x Strict press 10x Bent over rows 10x Side Plank hip lift (Per side) `10x Situp/GHD X4-5 (Rest as needed to maintain form) Then: 20-15-10-5 of: Pull-ups Feet to hands Calories on […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Squat Jumps 2×5 high knee march 2×5 Single KB OH Press Then: 10x Box Jumps 2x RMM 8x Box Jumps 4x RMM 6x Box Jumps 6x RMM 4x Box Jumps 8x RMM (Decrease weight on RMM as reps increase as needed) Then: […]
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 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet squat (Deep hip opening) 2×30/30 Hard/Easy Machine of choice Then: 10x Goblet Squat 60 sec sprint on machine of choice 60 sec weighted wall sit 4 rounds – minimal rest Then: 10x Walking Lunge, weighted 15m Sled Push 15m Sled pull […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 Strict OH Press KB up half kneeling Then: On the minute of: 10x Deadlift 10x Pushpress 10x Ball Slams 10x GHD Situp/Weighted Setup X5 (Complete each exercise within a minute. Whatever you have left of the minute is rest […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 2×10 Pushpress Then: IWT – 5x Front Squat 500m Sprint on machine of choice 2:00min rest X 3 rounds Then: 20x Step Ups 250m Sprint on Machine of Choice 60 secs rest X4 round Then: 30 sec Flutter Kicks 30 […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 3×6 KB Swing 2×6 Pushpress (Light) Then: 5x BB or KB Clean or Headcutter 10x Kayaker x 5 rounds (Rest 60 sec or so between) Then: 10x Whip Smash 15m Plank sled pull (modify by adding KB if sled is too much or […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 2×10 Side Lying Leg lifts 2x 30sec work/30sec hold Push Press Then: 5x Per side skaters lunge with landmine or sliders 6x Ball Slams x5 rounds (Rest as needed) Then: 6x Goblet Squats 15m Bear Crawl 5x Pushups x 4 rounds minimal rest […]