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: 5x per side, Landmine lunge to press 5x Pull ups X5 rounds rest as needed Then: 30 seconds of the following Flutter kick Side plank Sit up Ring Support x3 rounds minimal rest Then: […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×5 KB Oh press, stretch 2×8 Goblet squats Then: BB/KB Complex: 6x Deadlift 6x Bent over row 6x Hang clean 6x Front squat 6x Push press 6x Push up X3, increase load each round Rest 1-2 mins between […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 60 sec jump rope OR 2×20 frog hops 2×8 push up Then: 5x Burpees 8x KB swings X5 rounds rest rest as needed Then: 10x Feet to hands – hanging on a bar, or laying on back on […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2 x 8 KB Swing 2×5/side KB halo in lunge Then: 6x BB (or KB) Cleans 20x Whip Smash X5 rounds, rest as needed. Then: 60m Farmer’s carry 30m Rock carry 10x Windshield wipers – can be total […]
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 – 5x/side Split jumps (can be 10 per leg, athletes choice) 5x Bent Over Row X5 rounds rest as needed. Then 8x Dips, can be bench, bar or rings – athlete’s choice 15m […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 3×6 goblet squat 2×6 squat jump Then: 5x Accelerating Back Squat – can add chains 10x Plate Halo – each direction. X4 rounds rest as needed. Then: 10-1 Push up / leg lower ladder, can be anchored leg […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×10 frog hops 2×10 jump squats Then: 5x box jumps 5x KB swings X5 rounds rest as needed Then: 6x landmine push press (per arm) 15m weighted walking lunges 6x Pull ups X4 rest as needed Then: 2000 […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×5 OH press and stretch 2×8 KB swings Then: (Team One if larger class) 5x BB or KB clean or headcutter or wall ball 30 sec mt climbers X5 rounds rest as necessary Then: modify the following for […]
10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 2 x 8 Good mornings 2 x 5 Reverse flies Then – warm up to heavy-ish SLSLDL Then – 5x per side SLSLDL (fairly heavy) 5x Heavy Pull Over 5x Heavy […]
10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 2 x 30m tactical lunge Then – warm up to fairly heavy RDL (BB or KB/DBs) Then – 5x RDL fairly heavy 5x per side – Single Arm / Single Leg […]
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 […]