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 2 x 10 Frog Hops Any additional mobility/stability work Then – 10x Front Squats (or Goblet Squats) 500m Ski / Row for time 2 minute rest X 3 Then – […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 Squat Jumps 3 x 5 Tuck Jumps (or High knee march) Any additional mobility/stability work Then – 8x Back Squats (Medium weight not super heavy) 5x Box Jumps Rest 60-90sec X 5 […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 Reverse Flies 3 x 10 Frog Hops Any additional mobility/stability work Then – 5x Cleans (can be with KBs or BB) – Medium heavy 10x per side Dynamic Skater’s lunge (jumping – […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 10 Good Mornings with KB 3 x 5 Push Ups (inclined / knees / toes) Any additional mobility/stability work Then – 10x KB Swings (fairly Heavy) 60sec Sprint @ machine of choice 60sec […]
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 with one arm, then switch) 3 x 5 Squat Jumps Any additional mobility/stability work Then – 5x Split Jumps per side 10x Deck Squats 60sec OH […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 Squat Jumps 3 x 5 Push Ups (inclined/knees/toes) Any additional mobility/stability work Then – Warm up to Box Jumps and Heavy Push Press Then – 10x Box Jumps 5x Push Press (heavy) […]
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 2 x 10 Frog Hops Any additional mobility/stability work Then – 30m Sled Push (Heavy + Fast) 15x Whip Smash X 4 rounds, rest 60-90sec between Then – 8x Pull […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30/30 air squats/squat hold 2x 30/30 push press/oh hold Any additional mobility/stability work Then – 3x RMM (heavy) 10x Ball Slams X 5, rest 1-2min between rounds Then – 10x Bulgarian Bag Swings […]
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 – 5x Head Cutters (heavy) 5x per side Step Ups – hold weight at chest or at sides […]
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 (no rest) 2 x 30sec DBPP / 30sec OH Hold (no rest) Any additional mobility/stability work Then – Warm up to Medium weight Back Squat (not […]
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 […]