10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 5 Reverse Flies with lightweight DBs Then: 8x Push Up + 5x Pull-up 60sec hard at machine of choice (or 60sec jump rope) Rest 30-60sec between rounds 5 rounds Then: 15 minutes of: […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2x 30sec/30sec DB PP / OH Hold 2x 30sec/30sec Squat / Squat Hold – no weight then: 10x Pull Up + 20x Head Cutter + 30x Box jump (or squat jump/ frog hop whichever is […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Goblet squat 3 x 5 Squat jumps Then: 10x KB Swing 2:00 minute Row/Ski or Airdyne, go hard – set a goal from pace maintain pace for all rounds. 1:00 minute Rest […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 goblet squats Then: 8x Back Squat keep this on the light side, focus on quality form and ROM. 8x Burpee x 5 rounds, rest 30-60sec between each round Then: 10x Single Arm […]
Work on mobility/stability 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Then: Pull Up + Push Up + Box Jump 10-9-8-7-6-5-4-3-2-1 reps of each movement, move through at a steady pace rest as necessary. Then: Rest 3-5min after ladder is completed (work on mobility, easy […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 30m OH walking lunge (weight in one hand) – forward and backward then switch arms. Then: Stations: rotate through every min on the min. You have 60 sec to complete the station, the rest is […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 10 Good Mornings with PVC or strap across shoulders 2 x 10 DB Push Press (light, warm up weight) Then: 5x RDL (medium heavy weight) 15m Weighted walking lunge (hold in Farmers Carry) […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats (deep, hip opening, find posture and stability at bottom of each rep) Then: 10x DL (medium heavy / reasonable weight; aim for 0.75-1x BW for heavier hitters) 10x KB Swing […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3min 30/30sec (hard/easy) machine of choice Then: 2min of (30sec DB PP/30sec OH Hold with same weights) 250m Ski or Row (go hard) 60x Mtn Climber (total leg movements) Rest 2:00 x 2-3 rounds depending […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats Then: 6 way BB Complex (with KBs if more appropriate) 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Push Up Try to […]
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 […]