10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m tactical lunge 2×5 SLSLDL Then: 5x Step up (Per side) with high knee drive 10x Flying Burpee (burpee broad jump) X5 Rounds, rest as needed Then: 60 sec OH plate hold (Add bosu ball for challenge) 10x (Total) […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×6 Deep hip opening Goblet Squats 2×10 pushpress Then: 5x (Heavy) front squat 250m sprint on machine of choice 60 sec rest X3 Rounds, rest as needed for form Then: 5x (Heavy) Strict press 500m sprint on machine of […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge Then: 5x Burpee to box jump 10x Weighted Walking Lunge (Farmers carry or front carry hold) X5 Rounds, rest as needed Then: 5x Bent over row (5x Per side if using bench) 5x Dips (Bar, rings, […]
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 2×10 frog hops Then: 5x KB or BB clean (or Headcutter) 20x Whipsmash X5 Rounds, rest as needed Then: 30-20-10 of: Pullovers Anchored Leg Lowers Calories on machine of choice Then: 3×30 sec […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good morning 2×5 Squat Jumps Then: 5x Heavy KB Swing 8x Box Jumps X5 Rounds, rest as needed Then: 15m plank sled (or KB) pull 10x (Per side) Clanks – add weight if appropriate or just a 30 […]
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 2×5 OH press and stretch with KB Then: 6x Box Jump 5x Pushpress X5 Rounds, rest as needed Then: 10x (5x Per side) Courtsey lunge with landmine 10x Med ball sit toss with partner or weighted […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2x30m Tactical Lunge Then: 6x (heavy) Goblet Squat 60 sec sprint on machine of choice 60 sec rest X3 Rounds Then: 5x (Per side) Split Squat 60 sec sprint on machine of choice 60 sec rest […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 pushup Then: 5x (Heavy-ish) Deadlift 5x KB Swings X5 Rounds, Rest about 1-2 minutes between rounds Then: 10—1/1—10 of: KTE or feet to hands Burpee (10/1,9/2, 8/3, Etc) Then: 4×30 sec mountain climber/ front plank, […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge Then: 5x Step up (Per side) fast with knee drive, hold weight at chest. 60 sec wall sit hold, can be weighted X5 Rounds, rest about 1 minute between rounds Then: 10x Broad jumps 8x Pullups […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Goblet Squat Then: 5x Dynamic back squat with chains (Pause at 1/4, 1/2 and 3/4 of the way down. Accelerate up) 10x Lateral hops over bosu, parralettes or lines. X5 Rounds, rest as needed Then: 60m Farmers […]
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 15m/direction Banded Lateral Squat Walk Then: 5x Goblet Squat 15m Sled Pull X5 Rounds Then: 30s V-Sit Hold 8x Strict Press 15m Bear Crawl X4 Rounds Then: 6min Sled Party or 6min Effort @ Machine (Sled Party is alternating push & pull, […]
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 30m OH Walking Lunge (Fwd, Bkwd, Switch arms) Then: 5x/leg Step Up 5x Push Press X5 Rounds Then: 20x (total) Landmine Russian Twist 8x Body Row 6x Push Up X4 Rounds Then: 4x250m Ski/Row; 1:1::Work:Rest
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×6 Goblet Squat 2×5 Push Up Then: 5x Back Squat 5x Chest Press X5 Rounds Then: 8x Flying Burpee 10x/side Side Plank Hip (or Leg) Lift 30-60s Mountain Climber X4 Rounds Then: 2000m Ski/Row for time