10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 8 Goblet Squats 2 x 6 push ups Then: 10x Head Cutter 6x Burpee 30sec Mountain Climbers 4 Rounds, rest 60sec between each round Then: 8x Body Row 5x Floor […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 30/30sec DB PP / OH hold 2 x 30/30sec Air Squat/Squat hold Then: 10x Ball Slam 10x Split Jump or Split Squat if knees protest 8x Chest Press Rest as […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 KB Swings Then: Warm up to BB or KB Clean Then: 5x Clean (BB or KB) 150m sprint ski/row (go hard!!) 60sec rest x 5 Then: 10x Deck Squat […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then: Find appropriate weight for RDL 5x RDL 5x Box Jumps x 5 rounds rest as necessary Then: 15m Weighted Walking Lunges […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 6 Goblet Squat 2 x 5 Squat Jumps Then: 8x Box Jump 8x KTE 60sec rest x 4-5 rounds Then: 20 sec sprint on machine of choice 60 sec mtn […]
10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 3 x 8 KB Swings Then: 6x Clean, KB or BB 8x Pull UP 5 rounds, rest 1 minute between rounds Then: 5x Burpee Broad Jump 10x Prone Superman/OR Back Ext on […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 Good Morning 3 x 5 Push Ups Then: Warm up to heavy-ish Chest Press or Bench Press Then: 5x Chest Press 10x KB Swing Rest 60 seconds x 5 […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Single Arm OH Walking Lunge Then: Find Weight for heavy BSSU Then: 3x each side BSSU 5x Reverse Flies (light) 5x Bent Over Rows (medium heavy) X 5 rounds, rest ~60sec between rounds […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 10 good mornings 2 x 30m tactical lunge Then: Warm up to heavy DL (BB/Hex/KB) Then: 3x Dead Lift (heavy) 6x Push Ups (on rings if appropriate) X 6, rest ~60sec between […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Single arm OH walking lunge (forward/backward each side) Then: Warm up to heavy Split Squat (can hold weight at sides or at chest) Then: 5x each side Heavy Split Squat 5x each side […]
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 […]