Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Hip Opening Goblet Squat 2×6 Squat Jump Then: 5x (Heavy) Ball Slam 5x Dips – bar, rings, bench X5 Rounds, rest as needed between rounds Then: 10—1 Burpee Ladder 30 sec plank in between “rungs” of ladder Then: 4x250m Ski/Row, […]

Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning Then: 15m Heavy Sled push 30 sec Mountain Climbers between (Regular, FST, Sliders) X6 rounds, rest 1-2 minutes between rounds Then: 10x Whipsmash or KB swing 10x Landmine Russian twist (or kayaker if more appropriate) 60 sec Wall sit […]

Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats Then: 5x Headcutters 8x Body Rows X5 Rounds. Rest 1 minute in between rounds Then: 10—1 Chest press ladder 10x Core of choice in between “rungs” of ladder: Landmine twist, KTE, Plank shoulder tap, Sit ups, Kayaker, Side Plank […]

Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep hip opening Goblet Squat Then: 5x Dynamic back squat (Can add chains. Pause at 3 points: 1/3rd of the way down, 1/2 of the way down, full range, then power up) 30-60 sec OH plate hold X5 Rounds, rest 1 […]

Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 SLSLDL (Per side) 2×5 Pushups Then: 5x (Per side) Skaters Lunge with landmine 15m Seated Sled/KB pull X5 Rounds, rest 1 minute between rounds Then: 10x Weighted situp/GHD 10x Kayaker 10x Pushups 10x Clanks (Per side) X4 Rounds, rest as needed […]

Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Squat Jumps 2×5 Tuck Jumps, or work up in size of box Then: 5x Box Jumps 10x Ball Slams X5 Rounds, rest 1 minute in between rounds Then: 8x Pullovers 10x Windshield Wipers (Legs can be bent or straight for more […]

Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x 30m Tactical Lunge 2×5 Body Rows Then: 5x (Per side) Split Jumps, can be weighted use light weight 5x Pullups X5 Rounds. Rest 1-2 minutes between rounds Then: 10x Decksquats 60sec Farmers Carry 10x (Per side) Landmine Russian twist X4 Rounds, […]

Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 OH press and stretch (Per side) 3×5 Deep hip opening Goblet Squat Then: 5x (Heavy) Pushpress 6x Goblet Squat X5 Rounds. Rest 1 minute between rounds Then: 10x Burpee Broad jumps 10x KTE or Feet to Hands 30 sec ring support […]

Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats (Deep Hip Opening) 2×6 Squat Jumps Then: 5x Heavy KB Swing 15m Bear Crawl X5 Rounds. Rest 1 minute in-between rounds. Then: 8x Floor Press 10x Side Plank Hip lifts 8x Pull Over X5 Rounds, Rest as needed. Then: […]

10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 30m Single Arm OH Walking Lunge (forward / backward, then switch arms) Any additional mobility/stability work Then – 10x Dead Lift (KB or BB, medium weight not too heavy) 2min Step Ups (with or without […]