PE/SE 10:00 warm up ski/row 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2x 30/30sec DB PP/OH hold 2x 30/30sec Squats/Squat hold Then: 5x RDL (use DBs – same weights as lunges) + 10x Weighted Walking Lunge (total steps) + 5x Push Ups (hands on […]
PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 squat jumps 3 x 5 tuck jumps Then: 10x Cleans (or Head Cutter Snaps with a single KB) 500m ski or row go hard 🙂 2 min rest 3 rounds […]
PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2x 30/30 DB PP Then: RMM Ladder (change weights as appropriate) increase weight as you go down. 8x @15# DBs 6x @20# DBs 4x @25# DBs 2x @30# DBs Rest 1-2min between sets […]
PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 2 x 5 Squat Jumps 2 x 5 Tuck jumps Then: 30m flying burpees 60sec bottom of squat hold x 5 rounds, rest as needed Then: Rest 3 minutes Then: 5x Pull Ups […]
PE/SE Warm up 10:00 ski or row 2 x 8 Shoulder Opener 2 x 5 Cuban press Mobility work 3 x 5 Wall Squats 30m OH Walking Lunge 2×30/30sec hard/easy at machine of choice – open up lungs a bit 🙂 Then: (can partner up and have P1 start on step ups, P2 start on […]
PE/SE 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 30m Tactical lunge Then: (can rotate through machines if you want) 10 calories ski/bike/row 10x Body Rows 20 calories ski/bike/row 20x KB Swings 30 calories ski/bike/row 30x Push Ups […]
Power Endurance 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 30m OH Walking Lunge (forward/backward each side) Then: 5x Head Cutters 8c Burpee 60sec ski/row 60sec rest 4 rounds Then: 5x Box Jumps 60sec Mountain Climbers 30 sec ring support […]
Power Endurance 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 30m Tactical Lunge 2×30/30sec hard/easy @ machine of choice to get things moving… Then: 5x per leg Split Jumps (Weighted if appropriate) right into 30m Front Rack Carry (heavier weights) […]
POWER 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 10 good mornings 2 x 5 squat jumps Then: 10 to 1 Ladder KB Spike Swings during rest, complete 5 x Burpees Then: 30m Weighted Walking Lunge (Weight at […]
POWER 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 30m Tactical Lunge 2 x 10 Push Press Then: 5 x Head Cutters (heavy, fast) 10x Broad Jump (or 20x Frog hop) then 60sec rest x 5 Rounds Then: 5x Pull […]
Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good morning Then: 5x Step up (Per side) with high knee drive 10x Chest Press 10x GHD or Weighted Sit up 10x Body row X4 Rounds (Minimal Rest) Then: 10—1 Ladder: Ball Slam/Strict press (10/1, 9/2, 8/3, etc) Then: 8x 30/30 Hard/Easy machine of […]
Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m OH walking lunge (Forward/back- switch) Then: 2x TGU (Per side) 30 sec ring support 60 sec sprint on machine of choice X5 Rounds (Minimal rest) Then: 10x Frog hops 8x Burpee 30 sec per side side plank hip lifts (Both sides) X4 Rounds (Minimal […]
Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet squats Then: On the minute of: 10x Split Jumps 10x Atomic Situp 10x KB Swing 10x KTE (Or Feet to hands with exercise ball) X5 Rounds (Complete each exercise on the minute, whatever you have left of the minute is rest) Then: 10—1 […]