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 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 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 […]
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 […]