10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×10 Squat Jumps 2×5 Body row Then: 12 minute AMRAP: 10x Box Jumps 10x Ball Slams 10x Bent Over Row 10x Pullups Then: 30 sec side plank hip lift 30 sec hollow body hold 30 sec Kayaker 30 sec […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 (Per side) OH press and Stretch Then: 5x BB/KB Clean + Press 30 sec Ring Support 10x Deck Squat X5 Rounds, minimal rest Then: 8x Burpee 10x Split Jump 15m Sled Pull X4-5 Rounds, Minimal […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 SLSLDL (Per side) Then: 5x (per side) Weighted Step Up with high Knee drive 150m sprint on Machine of choice X3 Rounds, Minimal rest Then: 5x (Heavy) Front Squat 200m Sprint on Machine of choice X3 Rounds, Minimal […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squat 2×8 Pushpress Then: 10x Chest Press 20x Anchored Leg Lowers 30x Goblet Squats 40x Body Row 50x Swimmers 40x Windshield Wipers 30x Head Cutters 20x Deck Squats 10x RMM Then: 8×30/30 Hard/Easy on Machine of Choice
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 30m Tactical Lunge 3×6 Goblet Squat 2×30/30 Hard/Easy Machine of choice Then: EMOM of: 10x Split Squats (Total) 10x KB Swings 10x KTE or Feet to hands 10 Calories on Machine of choice X5 Rounds Then: 30 sec Atomic […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 Pushups Then: 10x Deadlifts 10x Pushpress 10x Kayaker (Per side) 10x Body Row X5 Rounds, minimal rest Then: 10—1 Ladder of: Burpee Anchored Leg lowers (10/1, 9/2, 8/3, etc)
POWER WO #18 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 Squat Jumps 2 x 5 Push UPs Then: 10 to 1/1 to 10 Ladder of each Cleans / Burpees 10/1, 9/2, 8/3…. Then: 5x Pull Overs (heavy) 5x each […]
POWER WO #17 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 Tactical Lunge 2 x 10 Good Mornings Then: Find weight for Sled Push and KB swings Then: 6x KB Swings + 15m Sled Push – heavy and fast Rest 30-60sec x […]
POWER WO #16 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 Single leg ass-to-bench squat 2 x 5 Squat Jumps Then: Find height for Box Jumps (can do KB Swing if not jumping), and weight for walking lunges (shouldn’t be […]
POWER WO #15 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 30m Tactical Lunge 2 x 5 Push Press Then: Find weight for heavy-ish Push Press Then: 30 sec whip smash – go hard! 12x Split Jumps (total; can add weight […]
10:00 Warm Up + Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 3×6 Deep Hip Opening Goblet Squat Then: 5x Front Squat 15m Sled Pull x 5 rounds Then: 5x Pull Up 60m Farmer’s Carry 30m Rock Carry x4 Rounds Then: 4x250m Sprint (1:1::Work:Rest)
10:00 Warm Up + Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2x30m Tactical Lunge Then: 5x/leg Split Squat 5x Strict Press x 5 rounds Then: 10x Anchored Leg Lower 6x Push Up 10x/side Side Plank Hip Lift x4 Rounds Then: 8x20s HARD/20s REST @ Machine
10:00 Warm Up + Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×8 Good Morning 2×6 Bent Over Row (light) or Crossover Symm Row Then: 5x Deadlift 5x Body Row x5 rounds Then: 10x (total) Weighted Walking Lunge 20x (total) Kayaker 20-30s Ring Support x4 Rounds Then: 1000m Ski/Row or 5 min Bike