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 Back Squat 250m sprint machine of choice or 60 airdyne, hard effort X5 Rounds, Rest 1-2 minutes between rounds Then: 30 sec Clank hold per side, or lower lift 8x Push ups 8x Pull […]
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 squats 2×30/30 push press/OH hold Then: (If larger class can be Team One/Team Two then switch) 5x (per side) Squat to single arm OH press with landmine 8x Box Jump X5 Rounds, rest about […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 KB up half kneeling OH press 2×10 Frog Hops Then: 5x Pushpress 20x Whip Smash or 10x KB swing – if larger class X5 Rounds, rest as needed Then: 10-1/1-10 ladder of Goblet Squats GHD or weighted Sit […]
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 Squat Jumps Then: 5x Box Jumps 10x Ball Slams X5 Rounds, rest as needed. Then: 8x Pullovers 10x Piston alternating chest press on Bosu ball 30-60 second mountain climbers (Can use FST for feet or […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×8 Squat Jumps 2x30m Tactical Lunge Then: 10x Split Jumps, can be weighted 8x KB Swings X5 Rounds, rest about 1-2 minutes between rounds Then: 8x Burpee 8x Deck Squat 10x Windshield Wipers – 5 per side, can use […]
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 (Per side) KB press and stretch Then: 5x Clean and Press (KB or BB) or Headcutter 20x Kayakers (Total) X5 Rounds, rest as needed. Then: 10x Weighted Walking Lunge 30 sec (Per side) Side Plank […]
10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Then – KB Complex (try to use same KB for all movements) 10x Lunge in Place (total so 5 per leg; hold KB at chest) 10x Halo (each […]
10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 8 Push Press 2 x 8 Goblet Squat (deep, hip opening) Then – 2min Step Ups (can be weighted) 5x Pull Ups (minimal assistance) 60sec Wall […]
10minutes easy cardio warm up Any additional mobility / stability on own 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 Then – 10x Clean and Press (BB or KB) 500m row/ski (go hard! same machine for all three […]
10minutes easy cardio warm up Any additional mobility / stability on own 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) Then – 25x Body Row 50x Goblet Squats 50x Push Up 50x Frog Hops 50x Windshield Wipers 50x Ball […]
POWER WO #17 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 30m Tactical Lunge 2 x 10 Good Mornings Then: Find weight for Sled Push and KB swings Then: 6x KB Swings + 15m Sled Push – heavy and fast Rest 30-60sec x […]
POWER WO #16 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Single leg ass-to-bench squat 2 x 5 Squat Jumps Then: Find height for Box Jumps (can do KB Swing if not jumping), and weight for walking lunges (shouldn’t be […]
POWER WO #15 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 30m Tactical Lunge 2 x 5 Push Press Then: Find weight for heavy-ish Push Press Then: 30 sec whip smash – go hard! 12x Split Jumps (total; can add weight […]