Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×10 Pushpress (Light) Then: 10x Floor press 20x Ball slams 30x Bicycles on Floor 40x Deck Squats 50x Goblet Squats 40x Body Rows 30x Bicycles on Floor 20x Split Jumps 10x Floor Press (Rest as needed to maintain form) Then: 3x 30 […]
Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Hip Opening Goblet Squats 2×5 KB OH press and Stretch Then: 10—1 Backsquat/Body Row Ladder (10/1,9/2,8/3, Etc) (Rest as needed to maintain form) Then: 10x Decksquats 10x Burpee 10x Side Plank Hip lifts 10x Med ball sit toss or weighted sit up X4 […]
Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good morning Then: IWT- 5x SLSLDL (Per side) 500m Sprint on Machine of choice (or 2 min Airdyne) 60 sec rest X4 Rounds (Minimal Rest) Then: 8x Goblet Squat 250m sprint- Machine of Choice 60 sec Rest X4 Rounds (Minimal rest) Then: 30 sec […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep hip opening Goblet Squat 3×5 Single Arm OH Press Then: 10x Deadlift (Medium weight) 10x Pushups 10x Sit up (Weighted, can be GHD) 10x Kayakers (Can be weighted) 10x Bent Over Rows X4-5 Rounds (Rest as needed to maintain form) Then: […]
10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 5 Squat Jumps Then – 5x Heavy Goblet Squat 10x (per side) Split Jump X 5 rounds, rest 60-90sec between rounds Then – 8 to 1 Ladder Body […]
10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2x 30sec DBPP / 30sec OH Hold (stay light!) 2x 30sec Air Squat / 30sec Squat Hold Then – 5x Split Squats per side (medium heavy) 8x Ball Slams (fairly heavy) X 5 rounds, rest […]
10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 10 Frog Hops Then: 20x Whip Smash 60sec Mountain Climbers 30sec Squat Hold (can be on BOSU flat side up for extra challenge) X 4 rounds, rest 60sec […]
10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 squat jump 2 x 5 tuck jump (or high knees) Then – (Athletes can pair up / share bars + boxes for space…or split group into 2 teams and have one start […]
10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 squat jumps 3 x 6 goblet squat Then: Work up to heavy(ish) Clean – can be with BB or KBs Then: 5x Cleans (heavy if appropriate) 5x Step Ups each leg – […]
10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Deep Goblet Squat Can break group up into teams is class is big… Then – (Team One) Warm up to heavy Front squat (can be BB, or goblet or front rack with […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 5 per side Half Kneeling KB up press Then – Warm up to heavy Dead Lift Then – 5x Dead Lift 10x Plate Halos each […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Good mornings 3 x 5 Reverse Flies Then – warm up to heavy SLSLDL (can use KB or BB) Then – 5x per side SLSLDL 8x Dips (rings/bars/bench) x […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 5 SOTS press with PVC Then – Warm up to heavy-ish back squats – can use chains for extra stability challenge Then – 5x Back Squats (bar plus chains?) 5x […]