PE/SE 10:00 warm up ski/row 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2x 30/30sec DB PP/OH hold 2x 30/30sec Squats/Squat hold Then: 5x RDL (use DBs – same weights as lunges) + 10x Weighted Walking Lunge (total steps) + 5x Push Ups (hands on […]
PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2x 30/30 DB PP Then: RMM Ladder (change weights as appropriate) increase weight as you go down. 8x @15# DBs 6x @20# DBs 4x @25# DBs 2x @30# DBs Rest 1-2min between sets […]
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 […]
PE/SE Warm up 10:00 ski or row 2 x 8 Shoulder Opener 2 x 5 Cuban press Mobility work 3 x 5 Wall Squats 30m OH Walking Lunge 2×30/30sec hard/easy at machine of choice – open up lungs a bit 🙂 Then: (can partner up and have P1 start on step ups, P2 start on […]
PE/SE 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 2 x 30m Tactical lunge Then: (can rotate through machines if you want) 10 calories ski/bike/row 10x Body Rows 20 calories ski/bike/row 20x KB Swings 30 calories ski/bike/row 30x Push Ups […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 2 x 10 goblet squats 20 x wall ball 20 x ball slam then 20 x KB Snatch (10/arm) 20 x TGU (10/arm) 30 x Push Press 30 x Pull up 40 x Split/switch […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility – Over Head 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 10 Push Press Then: Warm up to KB Clean and step ups (step ups may dictate the weight), find height for step ups. Then: […]
PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 squat jumps 4x 30/30 machine of choice Then: IWT 10x Cleans (or Head Cutter Snaps) 500m ski or row go hard 🙂 2min rest 3 rounds Then: 6x Push Press […]
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 30/30 machine of choice to open up the lungs a bit Then: 6x Burpee + 8x Box Jumps x 5 rounds Then: Rest 3 minutes […]
Strength Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility – hip 3 × 5 wall squats 30m OH walking lunge, forward and backward Then: 10x Weighted lunge, weight in Farmers Carry 5x Strict press x 5 Then: 2x TGU per side 60x FLR or Plank x […]