Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good morning Then: IWT- 5x SLSLDL (Per side) 500m Sprint on Machine of choice (or 2 min Airdyne) 60 sec rest X4 Rounds (Minimal Rest) Then: 8x Goblet Squat 250m sprint- Machine of Choice 60 sec Rest X4 Rounds (Minimal rest) Then: 30 sec […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep hip opening Goblet Squat 3×5 Single Arm OH Press Then: 10x Deadlift (Medium weight) 10x Pushups 10x Sit up (Weighted, can be GHD) 10x Kayakers (Can be weighted) 10x Bent Over Rows X4-5 Rounds (Rest as needed to maintain form) Then: […]
10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 5 Squat Jumps Then – 5x Heavy Goblet Squat 10x (per side) Split Jump X 5 rounds, rest 60-90sec between rounds Then – 8 to 1 Ladder Body […]
10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2x 30sec DBPP / 30sec OH Hold (stay light!) 2x 30sec Air Squat / 30sec Squat Hold Then – 5x Split Squats per side (medium heavy) 8x Ball Slams (fairly heavy) X 5 rounds, rest […]
10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 10 Frog Hops Then: 20x Whip Smash 60sec Mountain Climbers 30sec Squat Hold (can be on BOSU flat side up for extra challenge) X 4 rounds, rest 60sec […]
10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 squat jump 2 x 5 tuck jump (or high knees) Then – (Athletes can pair up / share bars + boxes for space…or split group into 2 teams and have one start […]
10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 squat jumps 3 x 6 goblet squat Then: Work up to heavy(ish) Clean – can be with BB or KBs Then: 5x Cleans (heavy if appropriate) 5x Step Ups each leg – […]
10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Deep Goblet Squat Can break group up into teams is class is big… Then – (Team One) Warm up to heavy Front squat (can be BB, or goblet or front rack with […]
10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 10 Good mornings 2 x 5 per side Maxercist row (single arm / single leg bent over row) Then: Find weight for KB Swings… Then: 8x KB Swing (fairly heavy) 8x Burpees – […]
10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 × 5 OHS + SOTS 3 × 5 squat jumps Then: 3x RMM (fairly heavy) 8x Deck Squat 10calorie sprint @ machine of choice X 5 rounds, Rest 60-90sec between rounds Then: 30m Sled […]
Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good morning Then: 5x Step up (Per side) with high knee drive 10x Chest Press 10x GHD or Weighted Sit up 10x Body row X4 Rounds (Minimal Rest) Then: 10—1 Ladder: Ball Slam/Strict press (10/1, 9/2, 8/3, etc) Then: 8x 30/30 Hard/Easy machine of […]
Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m OH walking lunge (Forward/back- switch) Then: 2x TGU (Per side) 30 sec ring support 60 sec sprint on machine of choice X5 Rounds (Minimal rest) Then: 10x Frog hops 8x Burpee 30 sec per side side plank hip lifts (Both sides) X4 Rounds (Minimal […]
Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet squats Then: On the minute of: 10x Split Jumps 10x Atomic Situp 10x KB Swing 10x KTE (Or Feet to hands with exercise ball) X5 Rounds (Complete each exercise on the minute, whatever you have left of the minute is rest) Then: 10—1 […]