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 each side forward and backward 2 x 5 push ups Then: Warm up to Jerk or Push Press Then: 5x Jerk or Push Press heavy-ish, depending on athlete 8x Burpees […]
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 5 Squat Jumps Then: Warm up to split squat (heavy-ish) and box jump height Then: 3x Split Squat per side 8x Box Jumps 60sec Rest x 6 rounds Then: […]
10:00 Warm up Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 3 x 3 each side SLSLDL (Break up into teams if drop is larger than 3) Then: (Team 1) Find 3 rep weight for BSSU (fairly heavy) Then: 3x each side BSSU 4x each […]
10:00 Warm up ski/row/bike Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 3 x 3 Single Leg Squat to Bench Then: 5-1 Ladder TGU (each side). Increase weight as you go and rest as necessary. Between each “rung” complete 5x Burpees Then: 8x Pull Overs […]
10:00 Warm up Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats Then: Back Squats Warm up to heavy-ish weight for 5 reps Then: 5 x 5 Back Squats – pause at both of each squat find stability and power from glutes Then: 15m Sled Plank […]
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 Then: Warm up to Single Leg “Off the Box” Squat – can hold weight chest if appropriate Then: 4x per side OTB Squat 4x Strict Dead Hang Pull Ups […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 8 Good Mornings 3 x 3 per leg SLSLDL Then: Work up to Heavy Deadlift Then: 6 x 3 Dead Lift Rest 2min between sets; during rest, complete 6x pull overs Then: […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 3 per side Single Leg Squat to Bench Then: Work up to heavy SLSLDL BB or KB Then 5 x 3 SLSLDL per side In between sets complete 5x Dip or Ring […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 8 Goblet Squat, deep with hip opening and postural work Then: Work up to heavy Front Squat Then: 6 x 3 Front Squat Rest ~2min between sets During rest, complete 3x each […]
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 (single arm forward and backward then switch arms.) Then: Split squats, warm up to 3 rep weight Then: 6 x 3 Split Squats per leg – hold weight at chest […]
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 […]