10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 5 Maxercist Row each side Then – Warm up to ~heavy RDL and floor press weights Then – 5x RDL 5x Floor Press 5x each side Contralateral March (use weighted med […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 3 x 10 Good Mornings 3 x 5 Push Ups Then – 5x SLSLDL per side (BB or KB, fairly heavy) 8x Dips (rings/bars/bench) X 5 rounds, rest 60-90sec between rounds Then – […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 5 SOTS press with PVC 2 x 10 frog hops Then – Warm up to Back Squat, fairly Heavy weight (can put chains on BB for added stability challenge) Then – […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m OH Walking lunge – forward/backward with one arm up, then switch Then – Warm up to/Find weight for Split Squat, Push Press (~heavy for both) Then – 5x Split Squat each side 5x […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Then – 5x Good mornings 5x Front Raise 5x Lateral Raise 5x Reverse Fly X 3 rounds, stay light Then – Warm up to heavy dead lift (BB/Hex/KB) Then – 5x Dead Lift 8x […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 goblet squats – deep, work on hip opening and posture 3 x 5 each side single leg squat to bench Then – 30m Weighted Walking Lunge – hold weight at chest […]
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 5 Reverse Flies (light DBs or bands) Then – Warm up to ~ heavy Front Squat Then – 5x Front Squats – can do with chains on […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 8 goblet squats 2 x 30/30sec hard/easy at machine of choice – open up lungs Then – 3 x 250m Row or Ski While one person is doing the sprint, their partner […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 8 Body Rows on rings 2 x 10 Push Press (DBs/KBs) Then: 10x Body Row 20x KB Head Cutters 30x Push Ups 40x Leg Lowers 50x Whip Smash (or Goblet Squats) 60x […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 10 good morning with KB Then: 15m Sled Push (heavy) 10x Goblet Squats 10x KB Swing 5 Rounds, rest as needed Then: 10x Skaters Lunge with Landmine […]
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 […]