10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 6 goblet squats deep, hold and stretch Then: Work up in weight for Front Squat (heavy) then 3x Front Squat (heavy) 5x Ring Dips X 6 rounds, rest 60-90sec between rounds Then: […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 30m Single Arm OH Walking Lunge (forward and backward then switch arms) Then: Warm up to weight in TGU Then: 2x per side heavy TGU 5x Pull Ups X 5, rest ~60sec […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 10 good mornings with PVC across shoulders Then: Warm up to heavy RDL Then: 5x RDL (fairly heavy) 3x heavy RMM Rest ~60 sec X 5 rounds […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 10 good mornings 2 x 3 each side Single leg ass-to-bench Then: Find weight for heavy SLSLDL (can use BB/KB/DBs) Then: 3x SLSLDL each side (heavy) 8x heavy Pull Overs 60sec rest […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 SOTS with PVC Then – Warm up to heavy Back squat Then – 3x heavy Back Squats 5x Push Ups (on rings for added challenge) Rest 60-90sec X 6 rounds Then: […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 30m tactical lunge Then: 5x each side Weighted Step Ups (heavy; hold at chest or sides) 3x Pull Ups (can do as unassisted single reps if appropriate) X 5 rounds, rest ~60sec […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 Ass to Bench Single leg squat 2 x 10 Good Morning Then: work up to Heavyish Deadlift Then: 5x Deadlift 5x heavy OH Press (strict) x 5 rounds, rest 60sec between rounds Then: 10 to […]
10:00 warm up + mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 Wall squats 3 x 6 Deep Goblet Squat 30m Single arm OH walking lunge – forward + backward w/one arm, then switch. Then: 10x Weighted Walking Lunge (total steps) – hold weight at sides or chest, athlete […]
10:00 warm up + mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 8 Goblet Squat deep with hip opening and postural work Then: Work up to heavy Front Squat Then: 3x Front Squat 60x Mtn climber (total reps so 30 each side) x 6, rest […]
Cool Down 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Single arm OH walking lunge, forward and backward one hand then switch. Then: Work up to a heavy TGU. Then 5 x 2 TGU per side Rest 60-90sec between sets During […]
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 […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Squat Jumps 2×10 Pushpress Then: 15m Heavy Sled push 15m plank sled pull (Can use KB if too hard) X5 Rounds, Rest 1-2 minute between rounds Then: 10x Plate Halo (Per side. Add bosu ball for […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Good Morning Then: 5x RDL 60 sec Mountain climber (Sliders, regular, FST) X5 Rounds, Rest 1-2 minutes between rounds Then: 10x Headcutter 5x (per side) half kneeling KB Up OH press 8x KTE or 10x Anchored […]