10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m OH walking Lunge (Forward/backward- switch) Then: 3x TGU (Per side) 5x Bent Over Row X6 Rounds, Rest 1-2 minutes between rounds Then: 8x KB Swing 30-60 sec FLR/front Plank 60m Farmers Carry X4 Rounds, Rest as […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Good Morning 2×10 Bent Over row Then: 3x (Heavy) RDL 5x Front, lateral, Reverse Fly X6 Rounds, Rest 1-2 minutes between rounds Then: 10x Med ball sit toss or single arm weighted situp 10x Side Plank […]
Strength #14 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Frog Hops Then: 30m (Heavy) Sled Push 10x Deck Squats X5 Rounds, rest 1 minute in between rounds Then: 8x Flying burpee 10x Anchored Leg Lowers 60 sec superhero hold (hold weights in hands […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×6 Goblet Squats 2×5 KB OH press and stretch (Can do half kneeling if more comfortable) Then: 5x Back squat (Pause at 3 points on the lower. Power up. Can use chains if appropriate) 5x Single KB […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2x30m OH walking Lunge (Forward/backwards, switch) Then: 5x (Heavy-ish) SLSLDL 5x Pullovers X5 Rounds, Rest 1-2 minutes between sets Then: 10x Head cutter 30 sec Ring support (Rings or bar) 60 sec Mountain climber X5 Rounds, rest […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 10 Good morning 3 x 5 Push ups Then: 3x (Heavy) Deadlift (Bar, KB’s, Hexbar) 5x Chest Press (Bench, bosu ball) X6 Rounds, rest 1-2 minutes between rounds Then: 15m Bear Crawl (Plank shoulder tap […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×5 SLSDL (Per side) Then: 10x (Total) Heavy Weighted Walking Lunge 8x Dips (Bar/Rings) X5 Rounds, Rest as needed to maintain form Then: 5x RMM 30-60 second V-sit Hold 10x Windshield Wiper (Can lock weight over chest […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Deep Hip Opening Goblet Squats Then: 5x (Heavy) Goblet Squat (Add bosu ball for challenge) 10x Whip smash (or KB Swing if more appropriate) X5 Rounds, Rest 1 minute between rounds Then: 10x Bent […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2x30m Tactical Lunge Then: 5x Step Up (per side) 10x Kayakers (total) X5 Rounds, Rest 1 minute between rounds Then: 10x Squat Jumps 8x Burpee 60m Farmers Carry X5 Rounds, rest as needed Then: 1000m Ski/Row or […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Good Morning 2×5 Single arm KB OH Press and Stretch Then: 5x (Heavy-ish) RDL 10x Pushpress X5 Rounds, Rest 1-2 Minutes per rounds Then: 10x Split Jumps 5x Pullups 8x Ball Slams X4 Rounds, rest as […]
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 8 good mornings 2 x 30m tactical lunge Then warm up to heavy-ish SLSLDL (BB or KB) Then – 5x per side SLSLDL 5x Body Rows @ rings x […]
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 8 Good mornings 2 x 5 per side single leg squat to bench Then – warm up to heavy Dead Lift Then – 5x Dead Lift (fairly heavy) 8x […]
Strength #14 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 30m Single arm OH walking lunge (forward + backward, then switch) Then – 5x per side Weighted Step ups 8x Pull Ups x 5 rounds, rest ~1min between rounds […]