10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 squat jumps 2 x 10 goblet squats (deep, hip opening) Then: 5x Cleans (BB or KB) 5x per side Step Ups – hold weight at chest or at sides 10x Deck […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Then – KB Complex, 10 of each movement… Around the World (10 each direction) KB Swings (single arm 10x each side for extra challenge) Goblet Squat Halos (10 each direction) TGU (switch sides at […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 10 frog hops 3 x 8 reverse flies Then – 10x Split Jumps (total) – can be weighted 10x Whip Smash 5x Push Press X 5 rounds, rest as needed to maintain […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats work on mobility/stability 2 x 10 frog hops 2 x 5 maxercist row Then – 8 to 1 ladder (per side) Split Squats – hold weight at chest After each rung, complete 5x Flying Burpees Rest as […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 Push Ups Then – 10 to 1 Ladder Back Squats After each “rung”, complete 20sec Mountain Climbers Minimal rest Then – 30m Sled Push 10x Pull Overs 10x Anchored Leg Lowers […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility or stability or both 2 x 5 Squat Jumps 2 x 5 (per side) High Knee March – hold KB at chest 2 x 5 Reverse Flies Then: 8x RMM @ + 4x Box […]
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 with PVC – open up shoulders and hamstrings 2 x 5 Single leg squat to bench Then – 5x RDL (DBs or Kbs) 15m Weighted Walking Lunge (Das or […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 10 Push Press (medium weight) Then: 2min Step Ups – hold weight at chest or at sides 200m Sprint @ Machine of choice 60sec Wall Sit Hold […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m tactical lunge Then: Barbell or KB Complex – 6x Dead Lift 6x Bent Over Row 6x Hang Cleans 6x Front Squat 6x Push Press 6x Push Ups (hands on barbell for […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×5 Squat Jumps Then: 10x Split Jumps can be 10 total or 10 per leg athletes choice 10x Headcutter X5 (Rest 60-90 sec between) Then: 5x RMM 10x Atomic Sit up or Weighted Sit up 10x (Per side) Windshield Wipers X4 […]