10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 10 Good Mornings with PVC – open up shoulders and hamstrings 2 x 5 Single leg squat to bench Then – 5x RDL (DBs or Kbs) 15m Weighted Walking Lunge (Das or […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Then: Barbell or KB Complex – 6x Dead Lift 6x Bent Over Row 6x Hang Cleans 6x Front Squat 6x Push Press 6x Push Ups (hands on barbell for extra challenge) X 3 rounds, […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 10 Push Press (medium weight) Then: 2min Step Ups – hold weight at chest or at sides 200m Sprint @ Machine of choice 60sec Wall Sit Hold […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility or stability or both 2 x 5 Squat Jumps 2 x 5 (per side) High Knee March – hold KB at chest 2 x 5 Reverse Flies Then: 8x RMM @ + 4x Box […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 goblet squat 2 x 5 reverse flies (DBs or bands) Then – 10x KB Swing 10x Push Press 60sec rest x 5 rounds, increase weight through rounds if possible Then […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 Frog Hops 2 x 30m Tactical Lunge Then – 5x Head Cutters (medium heavy weight) 10x Split Jumps x 5 rounds, rest 30-60sec between rounds Then – 12x Seated Med […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 Push Press 2 x 30sec hard / 30sec easy @ machine of choice (or jump rope or frog hops) — open up lungs Then – 8x Ball Slams 200m ski […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work Then – 2 x 10 of each (on each side) – Side lying heel circles Reverse clamshells Side Lying Bicycles Then – 10x Skater’s Lunge hops (each side) 10x Whip Smash 30sec OH […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 Goblet Squats 2 x 10 Frog Hops 2 x 5 SOTS press w/PVC Then Warm up to Back Squats not too heavy, see below… Then – 5 x 5 Isometric-Dynamic […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 5 Push Ups 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then – 5x Box Jumps 5x Push Press (heavy) X 5 rounds, rest 60-90sec between rounds 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 […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30sec air squat / 30sec squat hold 2 x 30sec push press / 30sec oh hold Any additional mobility/stability work Then – “On The Minute”: One minute to complete each movement; remaining time […]