Strength
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 maxercist row
Then
10x Heavy Weighted Walking lunge (5 steps per leg)
10x KB Swing
5 rounds
Then:
1 – 10 Pull Up Ladder
Complete 20x mtn climber (total leg movements) between rungs of ladder
Then:
Cool Down
Strength
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 Ass to Bench Single leg squat
2 x 10 Good Morning
Then:
work up to Heavyish Deadlift
Then:
5x Deadlift + 60 sec rest between rounds
x 5 rounds
Then:
30m Bearcrawl
10x Halo each direction
x 4 rounds
Then:
If time:
One Burpee + Two split jumps
10 rounds
Cool Down
Strength
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 Deep Goblet Squat
3 x 5 SOTS Press
2 x 5 OH wall squat, facing wall with PVC
Then:
Work up to heavy-ish OHS
Then:
6 x 3 OHS rest 1 – 2 min between sets
Then:
Pull Over + Head Cutter Ladder 10 – 1
Then:
If time: Team Clapping push up ladder 10 – 1
Cool Down
Strength
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Tactical Lunge x 2
Then:
Weighted Split Squat, weight held in Front Rack, two Kbs or one DB.
3 per leg, (heavy)
8x Body row
5x KTE or GHD Sit up
6 rounds
Then:
50/40/30/20/10 cal ladder work rest 1:1 can do in teams one works one rests.
Cool Down
Strength
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
2 x 5 Split Squat per leg no weight
Then:
Work up to heavy RDL – Romanian Deadlift
6 x 3 RDL – rest 1-2min between sets.
Then:
15m plank sled pull + Over head plate or barbell hold 60 secs + 8x Push Up
x 4
If time the Hateful 8
Cool Down
Strength
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, can use swing snatch to get weight overweight if starting from standing.
Then:
2x TGU per side
Rest as necessary
6 rounds
Then:
8x Pull Up + 60m Farmers Carry
x 5, rest as necessary
Then:
60 sec sprint on ski/row/airdyne, 30 sec rest x 4
Cool Down
Strength
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2 x 8 Goblet Squats
Then:
3x per side Swing Snatch (or clean and press) + Reverse TGU + Windmill
Then:
Work up to a heavyish back squat 5 RM
Then:
5x Back Squat + 8x Push Press
x 5 rounds rest as necessary
Then:
5x Bent Over Row
8x KB Swing
10x Split Jump
x 5
Cool Down
Strength
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Tactical Lunge x 2
Then:
Work up to heavy SLSLDL BB or KB
Then
3x SLSLDL per leg
8x Dip or Ring dip – can be assisted
5x Push Up
5 rounds
Then:
10x Anchored Leg lower
60 sec FLR
x 5
Finish with 2000m row or ski for time.
Cool Down