10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Push ups 2×10 Squat Jumps Then: 5x Heavy Goblet Squats (or KBs in Front Rack position) 8x Burpees X 5 Rounds, rest about 1 minute between rounds Then: 10—1 ladder of: Anchored Leg Lowers Pull overs (10/10, 9/9/ […]

10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 OH press and stretch with Dumbbell or KB 3×8 Goblet Squat 2×5 High knee march Then: 5x Box Jumps 8x Body rows X 5 Rounds, rest 1-2min between rounds Then: 5x Push Press (heavy) 10x Landmine Russian twist […]

10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 3×6 Goblet Squat 3×30/30 hard/easy on Machine of choice Then: 5x per leg – Reverse Lunge to Step Ups w/knee drive – can be weighted 150m Sprint on machine of choice X 5 Rounds, rest 1-2 […]

10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 SLSLDL 2×10 Good Mornings Then: 5x Split Squats (per leg) – back foot on BOSU for extra challenge 5x (Heavy) KB Swing X5 Rounds, Rest about 1 minute between rounds Then: 12x Med ball sit toss (with partner […]

10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 SLSLDL (Per side) 2×10 Frog Hops Then: 30m Weighted sled push – heavy and fast 5x Pull Up X5 Rounds, rest 60-90sec between rounds Then: 15m Bear Crawl 8x Dips 10x (each side) Lateral Hops – on floor […]

10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 2×10 Good Morning Then: 5x Isometric dynamic back squat (Add chains for challenge. Pause at 1/4th depth, 1/2 depth/ 3/4th depth and then full depth, power up) 8x Burpees X5 Rounds, rest 1-2min between rounds Then: […]

10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Squat Jumps 2×5 Half kneeling KB up press Then: 5x Box Jumps 8x Ball Slams X 5 Rounds, Rest 1-2min between rounds Then: 10x Bulgarian bag swing or plate halo (Per side) 15m Sled pull standing (Can use […]

10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Hip Opening Goblet Squat 2×5 Pushups Then: 5x (Heavy) Head cutter 30m Flying burpee X 5 Rounds, rest 1-2 minutes between rounds Then: 10—1 Ladder: Body Row Anchored Leg lowers Then: 30 sec front plank + 30 […]

10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×10 Squat Jumps Then: 5x (Per side) Split Jumps (Add weight for challenge) 5x KTE (or 10x Feet to hands on floor) X5 Rounds, rest 1-2min between rounds Then: 30-20-10 of: Goblet Squat Windshield Wipers (total) […]

10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Frog Hops 2×5 Reverse Fly Then: 5x (Heavy) KB Swing 5x Pull ups X5 Rounds, Rest about 1 minute between rounds Then: 10—1 Ladder of: Chest Press Dips (10/1, 9/2, 8/3, etc) Then: 4x250m sprint on machine of […]