10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 SOTS press with PVC 30m Tactical Lunge Then: Warm up to Back Squat 3 rep weight Then: 3x Back Squats, heavy 60sec static hold of choice (ring support, front plank, side planks, […]
10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Tactical Lunge 2 x 8 Goblet Squat Then: Warm up to Front Squat with BB, heavy Then: 6 x 3 Front Squats, heavy Rest 60-90sec between sets During rest, complete 5x Dips, at Rings or […]
10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Single Arm Weighted Walking Lunge (forward + backward) Then: Warm up to heavy TGU Then: 2x each side TGU 5x Pull Ups, minimal assistance Rest 60-90sec x 6 Then: 30-20-10 reps of each (adjust […]
10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 10 good mornings with KB 30m Tactical Lunge Then: Warm up to Dead Lift, heavy, with Hex, BB, or KB Then: 6 x 3 Dead lift Rest 90sec between sets, During rest, do […]
10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Single Arm OH Walking Lunge (forward/backward each side) Then: Warm up to heavy weighted step up, hold weights at chest or at sides (athlete’s choice) Then: 3x each side Weighted Step Up (heavy) 3x […]
10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 each side, OH Press and stretch, can use DBs or KBs 2 x 5 SOTS press with PVC at wall Then: Warm up to Overhead Squat, 3 rep weight (may need to […]
STRENGTH 10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 3 each side, Single leg ass to bench squat Then: 10x (total) Weighted Walking Lunge, hold KBs (or DBs) in Front Rack position 3x Push Plank Row with DBs (heavy) Rest ~1min […]
10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 8 Good Mornings with PVC or 15#BB across back of shoulders 30m Tactical Lunge Then: Warm up to RDL 5 rep weight (heavy-ish) Then: 5x RDL, heavy-ish 30sec each side – Side Plank […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 10 good morning 2 x 3 each side Single Leg Ass-to-Bench Squat Then: Work up to heavy-ish SLSLDL (can use KB or BB, whichever is most appropriate for athlete) Then: 5 x […]
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 8 Goblet Squats – deep, hip opening, focus on posture Then: (Team 1) Work up to heavy-ish Front Squat (~75% 1RM, weight for 5 reps) Then 5x […]
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 […]