10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 3 SLSLDL with KB 3 x 3 Ass to bench OH Mobility – OH Reach floor or bench Then: Heavy weighted Step up. Find appropriate weight, Kbs or Dbs held in hands at sides. 5x […]
10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 3 SLSLDL with KB 3 x 3 Ass to bench OH Mobility – OH Reach floor or bench Then: Heavy weighted Step up. Find appropriate weight, Kbs or Dbs held in hands at sides. 5x […]
Strength 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 3 SLSLDL with KB 3 x 3 Ass to bench 10x Cross Sym Row and Fly Then: Work up to Heavy Deadlift Then: This should be touch and go, style no drop. 5 x […]
PE/SE 10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 good mornings 30m OH walking lunge (forward / backward each side) Then: 1x TGU per side 5x RDL (2xKBs) 15m Weighted Walking Lunge (same weight as RDL?) 6 rounds, […]
PE/SE 10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Then: KB or BB Complex (same weight for all) 6x Dead Lift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Push Up x 3 Rounds, try […]
PE/SE 10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2×30/30sec DB PP / OH Hold 2×30/30sec squat/squat hold Then: 500m Row/Ski (go hard) 30x Push Up 30x Goblet Squat 30x Anchored Leg Lowers 30x DB Push Press 30x Pull Overs 500m […]
PE/SE 10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 Push Ups 3 x 5 Goblet Squats Then: 10 to 1 Ladder KB Clean + Press After each “rung”, do 15m Weighted Walking Lunges – use same weight if […]
PE/SE 10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30/30sec DBPP/OH Hold 2 x 30/30sec squat/squat hold Then: Warm up to Bench Press (heavy-ish) Then: 10x Bench Press (or DB Chest Press) 500m ski/row for time 2 min rest […]
PE/SE 10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 30m OH Walking Lunge (single arm, forward/backward each side) 3 x 3 per side Maxercist Row Then: 6 to 1 TGU ladder (per side) Between “rungs”, complete 15m Bear Crawl Rest as […]
PE/SE 10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 30m OH walking Lunge (forward/backward each side) 3 x 5 Squat Jumps Then: 10x Goblet Squat (moderately heavy) 10x DB Push Press 60sec OH Plate Hold 30-60sec Rest x 5 rounds Then: […]
PE/SE 10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 8 KB Swings 3 x 3 per side single leg ass-to-bench squat Then: 5x per side Weighted Step Ups 10x Ball Slam 5x Dips (rings or bar) 5 rounds, rest […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Good Morning Then: 5x RDL 60 sec Mountain climber (Sliders, regular, FST) X5 Rounds, Rest 1-2 minutes between rounds Then: 10x Headcutter 5x (per side) half kneeling KB Up OH press 8x KTE or 10x Anchored […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×5 Single leg butt to bench 3×5 Pushups Then: 5x Step ups with high knee drive (per side) 8x Pullovers X5 Rounds, rest 1-2 minutes between rounds Then: 10x Chest Press 10x FST knee tucks (Or feet […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×6 Goblet squat 2×10 Pushpress Then: 5x (Heavy) Goblet Squat. (Add bosu ball for challenge) 3x Pullup X5 Rounds Then: 8x Pushpress 10x Bent over row 10x Clanks (Per side. Add plate on hip for challenge) X5 […]