10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 Shoulder openers 3 x 5 Wall squat 30m OH walking Lunge Then: 6x Chest Press, can be Bench press or Bosu Chest press 6x Pull Up x 4 rounds, rest as needed Then: 10x Split Jump 10x […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 slsldl 2 x 10 KB Swing Then: Work up to a heavy DL Then: 3x Dead Lift Heavy 5x Push Ups (on rings or DBs for added challenge) 6 rounds, rest […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 10 good mornings Then: Work up to heavy SLSLDL, use BB or KB Then 3x per side SLSLDL 6x Pull Up 5 rounds, Rest 1-2 minutes between rounds Then: 10x Deck Squat […]
10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 8 Good mornings 3 x 3 each side, Single Leg Bench Squat Then Warm up to heavy SLSLDL, with KB or BB Then: 5x SLSLDL each side 3x Pull Ups (strict, dead hang; […]
10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 5 each side, Single Arm OH Press and Stretch Then: Warm up to heavy-ish RDL Then: 5x RDL heavy KB or BB 12x Single arm weighted sit ups […]
10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 SOTS press with PVC 30m Tactical Lunge Then: Warm up to Back Squat 3 rep weight Then: 3x Back Squats, heavy 60sec static hold of choice (ring support, front plank, side planks, […]
10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 each side, OH Press and stretch, can use DBs or KBs 2 x 5 SOTS press with PVC at wall Then: Warm up to Overhead Squat, 3 rep weight (may need to […]
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 one hand then switch. Then: Work up to a heavy TGU. Then 2x TGU per side 15-30sec Ring Support (can set up FST for more ring stations; […]
10:00 Warm up Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 30m OH walking Lunge each side forward and backward 2 x 5 push ups Then: Warm up to Jerk or Push Press Then: 5x Jerk or Push Press heavy-ish, depending on athlete 8x Burpees […]
Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Push Ups 2 x 5 Squat Jumps Then: 8x RMM + 20x Frog Hops + 1 minute rest 6x RMM + 30x Frog Hops + 1 minute rest 4x RMM […]