PE/SE (accumulation) 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 reverse flies, use light weight DBs or cross-symmetry bands Then: 10x Pull Ups 20x KB Head Cutters 30x Dips (bench, bar, or rings) 40x Anchored Leg Lowers 50x Ball […]
PE/SE 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 one arm then switch sides Then: 5 to 1 (per side) TGU Ladder between “rungs”, do 15m bear crawl (so 6 TGU per side + 15m […]
PE/SE 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 10 Good Mornings 2 x (30sec air squat + 30sec squat hold) Then: 10x KB Swing 2min Weighted Step Ups (hold weight at sides or front rack) 60sec OH Plate Hold […]
10:00 Warm up Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 2 x 5 Reverse Flies 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then: 5x Push Plank Row w/DBs 8x Box Jumps 60sec rest x 5 Then: 10x Head Cutters 10x Whip […]
10:00 Warm up Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 2 x 5 each side Cossack Stretch Squat 2 x 5 each side Kayakers (no weight) Then: Find weight for heavy push press, walking lunge (see below) Then: 10x Walking Lunge (total) – hold […]
10:00 Warm up Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 2 x 8 Goblet Squats 2 x 5 each side Windmills w/KB Then: 10x Goblet Squat 8x Ball Slams 10x each direction Bulgarian Bag Swings (or Plate Halos) x 5 rounds, rest 30-60sec between […]
10:00 Warm up Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 30m Tactical Lunge 2 x 10 Frog Hops Then: Find weight for Step Ups – at sides or chest Then: 5x each side Weighted Step Up (alternate legs) 10x Lateral Jumps, at Bosu or […]
10:00 Warm up Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 2 x 8 Goblet Squats 2 x 5 Push Ups Then: Find weight for Back Squat, not too heavy Then: 10x Back Squat 30m Flying Burpees x 4 rounds, rest 60-90sec between rounds Then: […]
10:00 Warm up Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then: Warm up to KB or BB Clean Then: 5x KB or BB Clean 150m ski/row (or 30sec airdyne) – go hard 60sec Rest […]
10:00 Warm up Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 3 x 3 Cossack Squat Stretch 2 x 8 Frog Hops Then: 5x Side Lunge Each Side (alternate) – with or without weight at chest 10x Ball Slams 60sec OH Plate Hold x 5 […]
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 […]