10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 30m Tactical Lunge 3×6 Goblet Squat 2×30/30 Hard/Easy Machine of choice Then: EMOM of: 10x Split Squats (Total) 10x KB Swings 10x KTE or Feet to hands 10 Calories on Machine of choice X5 Rounds Then: 30 sec Atomic […]
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 Pushups Then: 10x Deadlifts 10x Pushpress 10x Kayaker (Per side) 10x Body Row X5 Rounds, minimal rest Then: 10—1 Ladder of: Burpee Anchored Leg lowers (10/1, 9/2, 8/3, etc)
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 Goblet Squats 2 x 8 Push Press Then – 10x Back Squats (Medium heavy) + 10x Burpees + 60sec Kayakers X 3-4 rounds, minimal rest […]
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 20x Frog Hops + 30m Tactical Lunge Then – 10x *Split Jumps (total) + 30sec Sprint @ machine of choice 20x Split Jumps (total) + 30sec Sprint @ […]
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 3 x 5 of each: Front Raise, Lateral Raise, Reverse Fly (with light DBs) Then – KB or BB Complex (your choice) – 6x Dead Lift 6x Bent […]
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 30sec jump rope (or frog hops) / 30sec rest (or squat hold for extra challenge) 2 x 30sec push press / 30sec OH hold (light DBs) […]
PE/SE #11 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 3 x 5 Squat Jumps 3 x 5 Reverse Flies (light DBs or cross-over symmetry bands) Then – 10x Box Jumps + 2x RMM 8x Box […]
PE/SE #10 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 8 Push Ups Then – 8 to 1 Ladder Split Squats (each side) *After each “rung”, complete 8x Burpees […]
PE/SE #9 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 Goblet Squats 2 x 8 Push Press Then – 15x Whip Smash 30m Sled Push (heavy-ish) 60sec OH Plate Hold X 5 rounds, […]
PE/SE #8 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 3 x 8 Good mornings with KB 30m Single Arm OH Walking Lunge (forward + backward, then switch arms) Then – 10x Dead Lift (Medium weight; […]
10:00 Warm Up + Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2x30m Tactical Lunge Then: 5x/leg Split Squat 5x Strict Press x 5 rounds Then: 10x Anchored Leg Lower 6x Push Up 10x/side Side Plank Hip Lift x4 Rounds Then: 8x20s HARD/20s REST @ Machine
10:00 Warm Up + Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×8 Good Morning 2×6 Bent Over Row (light) or Crossover Symm Row Then: 5x Deadlift 5x Body Row x5 rounds Then: 10x (total) Weighted Walking Lunge 20x (total) Kayaker 20-30s Ring Support x4 Rounds Then: 1000m Ski/Row or 5 min Bike
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical lunge 3×6 Goblet Squat 2×5 Pushups Then: EMOM: 10x Headcutter or Clean 10x Dips 10x Walking lunge with weight 10x Burpees X5 Rounds, minimal rest Then: 15m plank KB/Sled pull 10x Feet to hands or KTE 10x […]