10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30sec Air Squat / 30sec Squat Hold (no rest) 2 x 30sec DBPP / 30sec OH Hold (no rest) Any additional mobility/stability work Then – Warm up to Medium weight Back Squat (not […]
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 Any additional mobility/stability work Then – 5x Split Squats (per leg) 8x Burpees X 5 rounds, rest 60-90sec between rounds Then – 12x Single Arm Weighted Sit Ups (switch arms […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 10 Frog Hops 3 x 10 Good Mornings Any additional mobility/stability work Then – 10x KB Swings 60sec Sprint @ machine of choice X 5 rounds, rest 90sec between rounds Then – 10x […]
10:00 Warmup 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 30m OH Walking Lunge (Forward/backward, switch) Any additional mobility/stability work Then: 5x Split Jumps (Per side) 5x Push Press x 5 rounds (Rest 60 sec or so between) Then: 10x KTE 30sec Kayakers 60sec Ring Support x 4 rounds (Rest as needed) Then: Cool […]
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 – 15m Sled Push (heavy + fast) 5x Box Jumps X 5 rounds, rest 1-2minutes between Then – 10 to […]
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 Any additional mobility/stability work Then – 8x Heavy Goblet Squat 12x Whip Smash X 5 rounds, rest 1min between rounds Then – 30-20-10 reps of […]
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 Any additional mobility/stability work Then – 5x per side Skater’s Lunge with Landmine 10x Ball Slams X 5 rounds, rest 1-2 minutes between rounds Then – 8x Pull Ups 8x […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 8 Goblet Squats (deep w/hip opening stretch) 3 x 5 per side Half Kneeling Single Arm KB Up press Any additional mobility/stability work Then – 5x Head Cutters (heavy) 200m Sprint @ machine […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 10 Single leg hops each leg (or 30-60sec single leg balance if no jumping) Any additional mobility/stability work Then – 10x Split Jumps (total) – can be weighted for extra challenge 🙂 – […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 10 Frog Hops Any additional mobility/stability work Then – Warm up to heavy Push Press and Box Jumps Then – 5x Push Press 5x Box Jumps X 5 rounds, rest ~90seconds between Then […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30sec air squat / 30sec squat hold 2 x 30sec push press / 30sec oh hold Any additional mobility/stability work Then – “On The Minute”: One minute to complete each movement; remaining time […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 frog hops 2 x 5 reverse flies Any additional mobility/stability work Then – 10 to 1 Ladder Head Cutters / Burpees (10/1, 9/2, 8/3, 7/4…1/10) Rest as needed to maintain form Then […]
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 Any additional mobility/stability work Then – 10x Split Jumps (total) + 20sec sprint @ machine of choice 20x Split Jumps (total) + 20sec sprint @ machine of choice 30x Split […]