10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 Push Ups 3 x 5 Squat Jumps Any additional mobility/stability work Then – 10x Box Jumps + 2x RMM 8x Box Jumps + 4x RMM 6x Box Jumps + 6x RMM 4x […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 Push Ups 3 x 5 Squat Jumps Any additional mobility/stability work Then – 10x Box Jumps + 2x RMM 8x Box Jumps + 4x RMM 6x Box Jumps + 6x RMM 4x […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 5 per side Single leg squat to bench 2 x 8 of each – Rows, Pull Downs, Reverse Flies @ Cross-over symmetry bands Any additional mobility/stability work Then – 4 x 30sec work […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 30m Single Arm OH Walking Lunge (forward / backward then switch) Any additional mobility/stability work Then – 6-way BB or KB Complex 6x Dead Lift 6x Bent Over Row 6x Hang Clean 6x Front Squat […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 Good Morning 2 x 10 Push Press Any additional mobility/stability work Then: 10x Pull Ups 20x Goblet Squats 30x Deck Squats 40x Push Press 50x Ball Slams 40x Anchored Leg Lowers 30x […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge 2 x 10 Frog Hops Any additional mobility/stability work Then – 10x Front Squats (or Goblet Squats) 500m Ski / Row for time 2 minute rest X 3 Then – […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 Squat Jumps 3 x 5 Tuck Jumps (or High knee march) Any additional mobility/stability work Then – 8x Back Squats (Medium weight not super heavy) 5x Box Jumps Rest 60-90sec X 5 […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 Reverse Flies 3 x 10 Frog Hops Any additional mobility/stability work Then – 5x Cleans (can be with KBs or BB) – Medium heavy 10x per side Dynamic Skater’s lunge (jumping – […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 10 Good Mornings with KB 3 x 5 Push Ups (inclined / knees / toes) Any additional mobility/stability work Then – 10x KB Swings (fairly Heavy) 60sec Sprint @ machine of choice 60sec […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 30m Single arm OH Walking Lunge (forward + backward with one arm, then switch) 3 x 5 Squat Jumps Any additional mobility/stability work Then – 5x Split Jumps per side 10x Deck Squats 60sec OH […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 Squat Jumps 3 x 5 Push Ups (inclined/knees/toes) Any additional mobility/stability work Then – Warm up to Box Jumps and Heavy Push Press Then – 10x Box Jumps 5x Push Press (heavy) […]
10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 Good morning Then: 5x RDL 10x Ball March or Feet to hands on the floor Rest 1-2 minutes between sets x 5 rounds Then: 10 – 1 […]
10:00 Warm up ski erg/airdyne/row Work on mobility and stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 6 Goblet Squat Then: 5x Back Squat 8x KTE (knees to chest or stability ball pass on floor) 5x Push Press 5 Rounds, rest as necessary Then: 5x […]
10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 10 good mornings 30m Tactical Lunge Then: Warm up to SLSLDL heavy (BB or KB) Then: 3x SLSLDL per leg 5x Dip – Bar, Rings, Bench Then: 15m Heavy sled […]