10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×5 burpees 2×8 squat jumps Then: 6x box jumps 20x Whip smash X5 rounds rest as necessary Then: 30 second side plank, can be Clank, can add in hip lower and lift 10x ball toss sit ups (or […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 30m tactical lunge Then: 10x Skaters lunge with landmine, 5 per side. 10x KB swings x5 rounds, rest as necessary Then: 10-1 Goblet squat-body row ladder Then: 8x 30sec/30sec hard/easy machine of choice. Cool down with additional mobility […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2 x 6 goblet squat 2×10 jump squats 2 x 5 push press Then: 5x Accelerating Back Squat, can add chains 10x push ups, can be toes, knees, combo, add a clap for fun, rings X5 rounds, rest […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 30m tactical lunge Then: 15m Weighted walking lunge 10x KB Swings x5 rounds, rest as necessary Then: 10x Landmine russian twist, can be 10 total or 10 per side athletes choice 8x Dips- rings, bar, bench 60 second […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×8 Push ups 2×10 squat jumps Then: 5x Flying burpees 7x Front raise, lateral raise, reverse fly combo – all with same weight DB no rest. X5 rounds, rest as needed. Then: 10x weighted sit ups 10x per […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×8 Maxercist row 30m Tactical Lunge Then: 10x Split jump can be 5x side split jumps or 10 total. 20x Whip smash X5 rounds rest as necessary Then: 5x Pull ups 30 seconds V sit 8x Pull overs […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×8 Push Press 2×6 Goblet Squat Then: 8x Headcutters 15m bear crawl X5 rounds rest as needed. Then: 8x Deck squats 30m Farmer’s Carry 30sec OH plate Hold X3 rounds minimal rest Then: 4x250m 1:1 work rest machine […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×8 goblet squats, deep with hip opening stretch 2×6 KB Swings Then: 5x Accelerating back squat, can add chains 5x RMM X5 rounds rest as needed. Then: 10x Ball slams 5x Bent over rows 60 seconds Plank or […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×8 Squat Jump 2×8 Push up Then: 5x Burpee box jump (burpee first then jump on to a box) 8x Body rows X5 rounds rest as needed Then: 30 secs mt climbers 30 secs flutter kicks 30 sec […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×5 Split Squat per leg Then: 5x per leg – BSSU w/ high knee drive 8x Ball Slams X5 rounds rest as needed Then: 8x KTE 8x Bent over rows 1 min wall sit- add weight (ball held […]
STRENGTH 10:00 Warmup on Machine of Choice Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge Then: 5x BSSU (Per side) 6x Bent Over Row – per arm, can be single arm or both arms at once X6 Rounds, rest about 1 minute between rounds Then: 10x Deck squat 10x KB […]
STRENGTH 10:00 Warmup on Machine of Choice Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 2×10 Good Morning Then: 3x (Heavy Deadlift) 15m Seated sled pull / or KB if sled too heavy X6 Rounds, Rest 60-90 sec between rounds Then: 5x front raise/lateral raise/reverse fly – 5 reps each […]
STRENGTH 10:00 Warmup on Machine of Choice Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 SLSDL (per side) Then: 5x Step ups (per side) 8x Dips (Bar, rings, bench) X5 Rounds, rest about 1 minute between rounds Then: 10x Ball slams 8x Strict press (Alternate sides if needed) 10x GHD or weighted […]