10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×5/side SLSLDL 2x15s OH Hang (Bar or Rings) Then: 5x RDL 5x Pull Up X5 Rounds Then: 8x Burpee 10x Anchored Leg Lower 8x Pullover Then: 1000m Ski/Row for time
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×5/side SLSLDL 2x15s OH Hang (Bar or Rings) Then: 5x RDL 5x Pull Up X5 Rounds Then: 8x Burpee 10x Anchored Leg Lower 8x Pullover Then: 1000m Ski/Row for time
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×10 Good Morning (PVC behind shoulders) Then: 5x/leg SLSLDL 5x Dip X5 Rounds Then: 30s V-Sit Hold 6x Bent Over Row 8x/arm Piston Chest Press (Floor or BOSU) Then: 8x20s HARD/10s REST
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×5/side SLSLDL Then: 5x Deadlift 5x Body Row X5 Rounds Then: 8x Headcutter 10x (total) Windshield Wiper 8x Floor Press Then: 3x500m Ski/Row
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 30m OH Walking Lunge (Fwd, Bkwd, Switch arms) Then: 3x/side TGU 5x KB Swing X5 Rounds Then: 30-20-10 Ball Slam Deck Squat Calories @ Machine Then: Cool Down + Stretch
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 15m/direction Banded Lateral Squat Walk Then: 5x Goblet Squat 5x Push Press X5 Rounds Then: 6x Burpee 30s Swimmer 6x Pull Up X4 Rounds Then: “Hateful Eight”- 8x30s HARD/30s LESS HARD
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×8 Good Morning Then: 5x/leg SLSLDL 5x Dip X5 Rounds Then: 6x RMM 30s OH Hold 8x Pullover X4 Rounds Then: 5x200m Ski/Row; 1min Rest between rounds
10:00 Warm Up + Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 3×6 Goblet Squat Then: 5x Back Squat 5x Bent Over Row x5 Rounds Then: 10x Weighted Sit Up 6x RDL 30s Mountain Climber x4 Rounds Then: 2000m Ski/Row for time
10:00 Warm Up + Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2x30m Tactical Lunge 2×5 Push Up Then: 5x/leg Step Up 5x Chest Press x5 rounds Then: 10x(total) Landmine Russian Twist 6x Strict Press 30s Plank 30s Sprint @ Machine x4 Rounds Cool Down with Mobility work
10:00 Warm Up + Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 3×6 Deep Hip Opening Goblet Squat Then: 5x Front Squat 15m Sled Pull x 5 rounds Then: 5x Pull Up 60m Farmer’s Carry 30m Rock Carry x4 Rounds Then: 4x250m Sprint (1:1::Work:Rest)
10:00 Warm Up + Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2x30m Tactical Lunge Then: 5x/leg Split Squat 5x Strict Press x 5 rounds Then: 10x Anchored Leg Lower 6x Push Up 10x/side Side Plank Hip Lift x4 Rounds Then: 8x20s HARD/20s REST @ Machine
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×8 Good Morning (PVC behind shoulders) 2×8 1-arm OH Press & Stretch (knee-down lunge or standing) Then: 5x Deadlift 5x Pullover (Heavy) X5 Rounds Then: 8x Box Jump 20x (total) Kayaker 45s Step Back Lunge X4 Rounds Then: 2000m Ski/Row for time […]
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×8 Good Morning (PVC behind shoulders) 2×8 1-arm OH Press & Stretch (knee-down lunge or standing) Then: 5x Deadlift 5x Pullover (Heavy) X5 Rounds Then: 8x Box Jump 20x (total) Kayaker 45s Step Back Lunge X4 Rounds Then: 2000m Ski/Row for time […]
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×8 Half-kneeling OH KB Press (KB upside down for extra stability work) 2×5 Push Up Then: 2x/side TGU 4x Chest Press (Floor, Bench, BOSU) X6 Rounds Then: 8x Goblet Squat 10x Anchored Leg Lower 6-8x Body Row X4 Rounds Then: 5x200m Ski/Row; […]