10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 5 Reverse Flies with lightweight DBs Then: 8x Push Up + 5x Pull-up 60sec hard at machine of choice (or 60sec jump rope) Rest 30-60sec between rounds 5 rounds Then: 15 minutes of: […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2x 30sec/30sec DB PP / OH Hold 2x 30sec/30sec Squat / Squat Hold – no weight then: 10x Pull Up + 20x Head Cutter + 30x Box jump (or squat jump/ frog hop whichever is […]
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 Goblet squat 3 x 5 Squat jumps Then: 10x KB Swing 2:00 minute Row/Ski or Airdyne, go hard – set a goal from pace maintain pace for all rounds. 1:00 minute Rest […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 goblet squats Then: 8x Back Squat keep this on the light side, focus on quality form and ROM. 8x Burpee x 5 rounds, rest 30-60sec between each round Then: 10x Single Arm […]
Work on mobility/stability 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Then: Pull Up + Push Up + Box Jump 10-9-8-7-6-5-4-3-2-1 reps of each movement, move through at a steady pace rest as necessary. Then: Rest 3-5min after ladder is completed (work on mobility, easy […]
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 OH walking lunge (weight in one hand) – forward and backward then switch arms. Then: Stations: rotate through every min on the min. You have 60 sec to complete the station, the rest is […]
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 10 Good Mornings with PVC or strap across shoulders 2 x 10 DB Push Press (light, warm up weight) Then: 5x RDL (medium heavy weight) 15m Weighted walking lunge (hold in Farmers Carry) […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats (deep, hip opening, find posture and stability at bottom of each rep) Then: 10x DL (medium heavy / reasonable weight; aim for 0.75-1x BW for heavier hitters) 10x KB Swing […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3min 30/30sec (hard/easy) machine of choice Then: 2min of (30sec DB PP/30sec OH Hold with same weights) 250m Ski or Row (go hard) 60x Mtn Climber (total leg movements) Rest 2:00 x 2-3 rounds depending […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats Then: 6 way BB Complex (with KBs if more appropriate) 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Push Up Try to […]
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 30m Tactical Lunge 2 x 5 Push Ups (bar/knees/toes keep these easy enough to be a warm up) Then – Warm up to weight for Split Squats Then – […]
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 3 x 8 goblet squats – deep, hip opening, focus on posture 3 x 5 reverse flies Then – Warm up to Back Squat and RMM fairly heavy Then – 5x […]
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 […]