10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability work on own 2 x 30m Tactical Lunge 2 x 8 Reverse Flies (light DBs or bands) Then – 20x Step Ups (yep each side, can be weighted) 20x GHD Sit Ups (or […]
10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability work on own 3 x 10 Good mornings Do a few Dead Lifts and Push Press to figure out weight for work out .. see below Then – 10x Dead Lift (Medium weight) […]
10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability work on own Then – BB or KB Complex: 6x Dead Lifts 6x Bent Over Rows 6x Hang Cleans 6x Front Squats 6x Push Press 6x Push Ups Plus a 500m Ski/Row (go […]
10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability work on own 2 x 5 per side Single Leg Squat to bench Then – 5x Split Squats (per side), can hold weight at chest or at sides 5x RMM 60m Farmer’s Carry […]
10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 5 Push Ups Any additional mobility/stability work on own Then – 30/30s fun 😉 4 x 30sec work / 30sec rest: Burpees 1 min rest 4 x 30sec work […]
10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 Squat Jumps 3 x 10 Push Press Any additional mobility/stability work on own Then – 10x Clean and Press (medium weight, BB or KB) *Can try a Clean and Split Jerk for additional […]
10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30sec squat / 30sec squat hold (no weight) 2 x 30sec push press / 30sec OH hold (light warm up weight) Any additional mobility/stability work on own Then – 25x Body Row 50x Goblet […]
10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 3 per side Maxercist Row Any additional mobility/stability work on own Then – 2x TGU per side 5x RDL (KBs or DBs) 15m Weighted Walking Lunge (same weight as RDL – hold at sides […]
10:00 warm up + Mobility 2×8 shoulder openers 2 x 5 cuban press 3×5 wall squats 2 x 8 Goblet Squats Then: 3x per side Swing Snatch (or clean and Press) + Reverse TGU + Windmill Then: – Teams if necessary one group does first piece of workout, other group does second then switch Back […]
10:00 warm up + Mobility 2×8 shoulder openers 2 x 5 cuban press 3×5 wall squats 30m Tactical Lunge Then: find weight for heavy step up, farmers carry or front rack athletes choice Then: 5x Step Up per leg 10x KB Swing x 5 Then: 5x Pull Over + 10x Anchored Leg Lower 30 sec […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×6 Deep hip Opening Goblet Squats Then: 5x Front Squat 10x Contralateral Ball march (Add weighted ball for challenge) X5 Rounds, Rest 1-2 minutes between Rounds Then: 15m Sled push 15m Sled pull 10x Plate Halo or […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2x30m tactical Lunge Then: 15m (Heavy) Weighted Walking Lunge 3x RMM X6 Rounds, Rest 1-2 minutes between Rounds Then: 60 sec Bottom of squat hold with Landmine (Or weight at chest on bosu ball) 10x Landmine Russian […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×6 Deep hip opening Goblet Squat Then: 5x Backsquat 30-60 second plank with shoulder tap X5 Rounds, rest 1-2 minutes between rounds Then: 10x Anchored Leg Lowers 10x Windshield Wiper 10x Burpee X4 Rounds, rest as needed […]