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 Opener 2×5 Cuban Press 3×5 Wall Squats 30m OH Walking Lunge (Forward/backward, switch) Then: 5x Split Jumps (Per side) 5x Strict Press x5 rounds (Rest 60 sec or so between) Then: 10x Deck Squats (Or feet to hands) 30-60 sec plank (Per side. add shoulder tap for challenge or drop […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 Pushups Then: 6x Goblet Squats 8x KB Swings 10x Strict Press X4 Then: 10x Landmine backwards lunge (5x Per side) 10x (Total) Landmine Russian Twist 30 sec ring support X4 rounds Then: 2000m Ski/Row. or 100 cal on Airdyne
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 30m OH walking lunge, forward and backward Then: 5x Strict press 10x Split Jump x 5 rounds rest as needed Then: 15m Bear Crawl + Push up ladder 10 – 1 […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 2 x 5 SOTS press in a squat if possible 3 x 6 goblet squat with hip opening stretch Then: Find weight for Strict Press, Athlete can work on OHS with […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 3 x 3 slsldl Then: Work up to a heavy DL – heavy relative to athletes experience with DL Then: 5x deadlift 5x strict press x 5 rest as needed Then: […]
10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 × 5 OHS + SOTS 3 × 5 squat jumps Then: warm up to 5RM Push Press (BB/KB/DB athletes choice) Then: 5x RMM 5x Deck Squat 20 sec ring support 5 rounds Then: warm […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 KB Stretch and Press Then: 5x Deadlift 5x Strict Press single leg single arm X5 rounds (rest 60 seconds between) Then: 8x Pullovers 30-60 sec Ring Support 10x Kayaker X5 […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 Good Morning Then: Warm up to RDL weight – BB or heavy KB Then: 5x RDL 30 sec Mtn climber 30 sec […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 Good Morning Then: Warm up to RDL weight – BB or heavy KB Then: 5x RDL 30 sec Mtn climber 30 sec […]