10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats (Deep Hip Opening) Then: 5x Backsquat 8x Box Jumps X5 (Rest about 60 sec between) Then: 10x Deck Squat 10x Skaters Lunge (Use sliders, landmine or jumping forward) 5x KTE (Or Feet to hands) X 4 rounds Then: 4×30/30 sec mountain […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 8x Front Raise, Lateral Raise, Reverse Fly Then: 10x Squat to OH press with Landmine (5x Per arm, can switch at the top) 5x Bent Over Row 5x Reverse Fly X5 Then: 10—1 Ball slam/Pushup Ladder 10/1, 9/2, 8/3….. Then: 8x […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 SLSLDL Then: 5x Step Ups (Per side, add in a knee drive at the top) 6x Burpees X5 (Rest 60 sec or so between) Then: 10x Headcutter 60m Farmers carry 30m Rock carry X5 Then: 40, 30, 20, 10 Calories of choice on […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats Chest Opening on foam Roll/Bench 2×10 Frog Hops Then: 5x KB/BB Clean 10x (Each side) lateral hops X5 (Rest 60 sec between each) Then: 10x Weighted Walking Lunge (5x Per side) 10x Plate halo (per side) 10x (Total) Standing Russian twist with landmine (5x […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 3×5 OH Press and stretch Then: 10—1 Deadlift/Ball slam Ladder (10/1, 9/2, 8/3, etc) Then: 5x Floor press 10x Leg Lower, can be with weight locked out over chest. X4 rounds Then: 8×30/30 Hard/Easy on Machine of choice
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Squat Jumps 2×5 Tuck Jumps Then: 5x Box Jumps 5x RMM X5 (Rest 60 sec between ) Then: 5x GHD sit up or weighted sit up. 8x Pullover 10x Windshield Wiper (total) X4 rounds Then: 8×20 sec all out sprint/10 sec rest machine of […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m OH walking Lunge 2×5 KB Up OH Press Then: 10x Split Jumps (5x per leg) 10x Ball Slams X4 (Rest 30-60 sec between) Then: 10-1 Body row ladder (10x Core of choice in between. KTE, Feet to hands, Leg lowers, Hip lifts, etc) […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning Then: 5x KB Swing 5x Pushpress X5 (Rest 30-60 sec between rounds) Then: 10x Deck Squat 10x per side plank hip lift (Per side) 30 sec ring support X4 rounds Then: 4x250m ski/row 1:1 work/rest machine of choice
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 2 x 10 good morning 3 x 3 maxercist row Then: Work up to heavy RDL Then: 3x RDL 8x Box Jump x 5 rounds rest as necessary Then: 10 – […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 3 x5 SOTS Press 3 x 6 Deep Goblet Squat Then: 5x Split squat 8x Box Jump x 5 rest as needed Then: 10x Russian Twist with Landmine 15m heavy sled […]
Strength #7 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 3 x 5 reverse flies Then – Warm up to heavy Dead Lift (Hex or BB or KB) Then – 5x Dead Lifts (fairly […]
Strength #6 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 3 x 8 Good mornings 3 x 5 per side Maxercist Row Then – warm up to heavy-ish SLSLDL (can be with BB or KB) and do a couple […]
Strength #5 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 3 x 8 Good mornings Then – warm up to heavy-ish weight for Front Squat Then – 5x Front Squats (fairly heavy) 5x Bent Over Rows (medium weight) 5x […]