Strength + Power 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 2 x 10 Good morning 3 x 3 Maxercist row Then: Work up to heavy RDL Then: 3x RDL + 8x Box Jump x 6 rounds, rest as necessary Then: 10 […]
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 10x Push Press x 5 Then: 3x TGU per side 60x Mtn Climber x 5 […]
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 […]
Strength & Power Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 30m Tactical Lunge Then: Find weight for heavy step up, farmers carry or front rack athletes choice Then: 5x Step Up per leg 10x KB Swing x 6 Then: 5x […]
Strength Endurance 10:00 Bike/Jog 2 x 8 Shoulder Openers 3 x 5 Y’s and Cuban Press 3 x 5 Kb OH Press + Stretch 3 x 5 Wall Squats 30m OH Walking Lunge Then: 10 – 1 Ladder of each (10/10/10/10, 9/9/9/9…) Plank Pull – strict, full ROM, bar to chest Pull Over Reverse Fly Barbell Push […]
Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 3 x 8 Goblet Squat, deep with hip opening and postural work! Then: Work up to heavy Front Squat Then: 5x Front Squat 20x Halo Rest 60 secs x 5 Then: 30 […]
Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 3 x 3 SLSLDL per side 2 x 10 KB Swing Then: Work up to a heavy Dead Lift Then: 5 x 5 Deadlift – touch and go Between sets, complete 5x […]
Strength/Power Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 30m OH walking lunge (forward + backward one hand, switch) Then: Work up to a heavy TGU (start standing with KB Swing Snatch if appropriate) Then 6 x 2 TGU per side […]
Strength Endurance 10:00 Row/Ski Warm Up 3 x 5 Wall squats 2 x 10 Goblet squats 2 x 10 Single Arm OH walking lunges 2:00 30/30 DB PP 3 x 5 Squat jumps From my dear friends at Gym Jones…I was just in that mood. “300” Workout 25x Pull Ups + 50x Dead Lift + 50x Push Ups + […]
Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 30m OH walking lunge, forward and backward Then: 10x Weighted lunge, weight in Farmers Carry 5x Pull up x 5 Then: 5x RDL 10x KB Swing 15x Burpee x 5 Cool Down