10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 5 each side Single leg squat to bench 2 x 5 Push Ups Then – 15m Heavy Weighted Walking Lunge – hold at sides 15m Heavy Bear Crawl 5x Heavy Bent […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 5 SLSLDL each side 2 x 10 Push Press Then – Warm up to heavy RDL – can use BB/KB/or Landmine Then – 5x RDL 15m Heavy Sled Push X 5 […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 Good Mornings 2 x 10 Bent Over Rows Then – Warm up to heavy SLSLDL – use Landmine or KB/BB Then – 3x per side Heavy SLSLDL 8x Body Rows […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 3 x 8 Goblet Squats 3 x 5 Reverse Flies Then – Warm up to Med-Heavy Back squat Then – 5x Back Squat 8x Push Ups X 5 rounds, rest as needed Then […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 30m Single Arm OH Walking Lunge – forward/backward then switch Then – Warm up to Med-Heavy TGU Then – 3x TGU each side 5x Pull Ups X 5 rounds, rest 60-90sec between rounds […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 Good Mornings 2 x 5 Push Ups Then – Warm up to Heavy Dead Lift Then – 3x Heavy Dead Lift 6x Dips (Rings/Bars/Bench) X 6 rounds, rest 60-90sec between […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 5 per side SLSLDL with light KB 2 x 5 Reverse Flies Then – 3x each side Split Squat (can hold KB at chest or BB in Front rack for added […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 10x of each (on each side): Reverse Clamshells Side Lying heel circles Side Lying Bicycles Then – Warm up to Front Squat ~heavy with bar plus chains Then – 3x Front Squat heavy […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 30m Tactical Lunge 2 x 10 Side Lying Leg Lifts each side Then – Warm up to ~heavy Step Up and Halo weight Then – 5x Step Ups (heavy) each side […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 5 OHS to SOTS combo with PVC at wall Then – Warm up to Medium weight OHS (Or, Front Squat if no OH) Then – 5 x 5 OHS (or Front […]