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 […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30sec air squat / 30sec squat hold 2 x 30sec push press / 30sec oh hold Any additional mobility/stability work Then – “On The Minute”: One minute to complete each movement; remaining time […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 frog hops 2 x 5 reverse flies Any additional mobility/stability work Then – 10 to 1 Ladder Head Cutters / Burpees (10/1, 9/2, 8/3, 7/4…1/10) Rest as needed to maintain form Then […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge Any additional mobility/stability work Then – 10x Split Jumps (total) + 20sec sprint @ machine of choice 20x Split Jumps (total) + 20sec sprint @ machine of choice 30x Split […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 2×5 Reverse Fly Then: 5x KB Swing 10x (Per side) Kayaker with weight X5 Rounds, rest 1-2 minutes between rounds Then: 5x (per side) Lunge to OH press with Landmine 60m Farmers Carry 30m Rock Carry X5 Rounds, rest […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×10 Frog Hops Then: 5x (Per side) Split Jumps – can weight use light weight 10x (Per side) Plate halo or Bulgarian Bag Swing X5 Rounds, Rest 1-2 minutes between rounds Then: 10x Frog hops 10x Body Rows 10x […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Squat Jumps 2×5 (Per side) KB up OH press Half Kneeling Then: 6x Barbell Clean or KB Clean 6x Chest Press 6x Pullups X4 Rounds, rest 1-2 minutes in between rounds Then: 10x KTE or 10x Feet to Hands 30 sec […]