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 Then: Warm up to Heavy-ish Romanian Deadlift (KB or BB) Then: 5 x RDL heavy-ish 5 x Pull Ups 10 x GHD or Atomic Sit Ups 5 […]
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 30m OH Walking Lunge Then: Warm up to heavy TGU Then: 3 x TGU per side Rest ~2 minutes between sets During rest, complete 5x Bent Over Row 6 Rounds Then: 5x […]
10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility – esp overhead 3 x 5 Wall squat 2 x 5 SOTS Press with PVC 2 x 5 OHS at wall with PVC Then: Warm up to Overhead Squat 5 x OH Squat Rest 60sec between each […]
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 OH Walking Lunge – (15m forward and backward with each arm) Then: Warm up to Heavy Dead Lift Then: 6 x 3 Dead Lift Rest 1-2 […]
Warm up: 10 min 2 x 8 shoulder openers 2 x 5 cuban press mobility work 3 x 5 wall squat 3 x 6 goblet squat Then: Ball Slam Ladder/Wall Ball/Burpees 15 reps of each three rounds Then: 10x Goblet Squat + 30m-60m-90m-120m Shuttle Run (carrying two KB/DB in hands farmers carry position in street) […]
10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility – hips and overhead especially 3 x 5 Wall squat 3 x 6 Goblet Squat – pause at bottom work on hip opening and posture Then: Warm up to Heavy Front Squat Then: 5 x Front Squat […]
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 30m Tactical Lunge Then: Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack Then: 5 x […]
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 3 x 6 goblet squat Then: Warm up to Heavy Back Squat (for 3 reps) Then: 6 x 3 Back Squats Rest 2 minutes between sets, During rest, complete 5x Side Plank […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 2 x 10 goblet squats 20 x wall ball 20 x ball slam then 20 x KB Snatch (10/arm) 20 x TGU (10/arm) 30 x Push Press 30 x Pull up 40 x Split/switch […]
May 15th 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat squat jumps 3 x 5 tuck jumps 3 x 5 then 20 x FS @ 50% 1 RM 20 x Split Jumps 20 x Atomic Sit Ups x 5 Then 10 x […]
POWER WO#7 10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 5 Goblet squat 2 x 5 Squat Jumps Then – Front Squat / Box Jump Complex – 10x FS / 10x Box Jump 8x FS / 8x Box […]
POWER WO#6 10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 30m Tactical Lunge 2 x 5 Push Ups (**If big class, break up into two groups team 1 / team 2, then switch) Then – (team 1) 30x […]
POWER WO#5 10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 5 per side KB Press and Stretch 2 x 5 per side Split Jumps Then – Warm up to BB/DB Push press or athletes can try a Jerk […]