In the tradition…Bday workout fun for Carolyn’s big 5-0!!! 10:00 Warm up ski/row/bike 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 30m OH walking lunge 2 x 5 squat jumps then: 25x pull ups (CP unassisted) 25x KTE (CP rings) complete all pull ups before […]
PE/SE 10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat 3 x 8 good mornings 30m OH walking lunge (forward/backward each side) Then: 5x per side TGU + 10x Pull Ups (or Body Rows) + 500m ski/row for time 4x per side […]
PE/SE 10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat 3 x 6 goblet squat 2 x 10 sit ups 2 x 10 push press Then: 10 – 1 KB Swing Ladder; increase weight as reps decrease if appropriate between each rung, […]
PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 2 x 5 Squat Jumps 2 x 5 Tuck jumps Then: 30m flying burpees 60sec bottom of squat hold x 5 rounds, rest as needed Then: Rest 3 minutes Then: 5x Pull Ups […]
POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 3 x 8 goblet squats 2 x 5 squat jumps 2 x 5 tuck jumps then – 5x box jumps @ 20” 5x box jumps @ 24” 5x box jumps @ 30” 60sec […]
POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 3 x 8 goblet squats then – Warm up to back squat, bar + chains – not too heavy then – 8x accelerating back squat with bar + chains (No pause at bottom, […]
POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 2 x 6 goblet squat 2 x 5 squat jumps Then: 6x Goblet Squats heavy 15m Sled Push FAST 6 rounds, rest 1 minute between rounds Then: 5x Pull Ups 10x Deck Squats […]
STRENGTH 10:00 Warm up 2 x 8 Shoulder Openers 2 x 5 Cuban Press Mobility Work 3 x 5 Wall Squats 2 x 8 Good Mornings (with PVC or light BB in back squat position – really focus on scapular engagement and postural stability) 2 x 5 Strict Push Ups Then: Warm up to heavy […]
STRENGTH 10:00 Warm up 2 x 8 Shoulder Openers 2 x 5 Cuban Press Mobility Work 3 x 5 Wall Squats 3 x 8 Goblet Squats – deep, hip opening, hold at bottom, focus on posture! Then: Warm up to Front Squat weight for 5 reps Then: 5 x 5 Front Squats Pause at bottom […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 30 OH walking lunge – forward and backward then switch arms. Then: 5x TGU (per side) + 5x Ring/Bosu Push up or regular push up. 4x TGU + 5x Ring/Bosu Push up or […]