10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2x30m Tactical Lunge 2×8/arm Tricep Extension (easy) Then: 5x/leg Step Up 5x Dip X5 Rounds Then: 6x/leg SLSLDL 15m Bear Crawl 30s Wall Sit Hold (can be weighted) X4 Rounds Then: 4x250m Ski/Row; 1:1::Work:Rest
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×8 Good Morning (PVC behind shoulders) 2×8 1-arm OH Press & Stretch (knee-down lunge or standing) Then: 5x Deadlift 5x Pullover (Heavy) X5 Rounds Then: 8x Box Jump 20x (total) Kayaker 45s Step Back Lunge X4 Rounds Then: 2000m Ski/Row for time […]
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×8 Good Morning (PVC behind shoulders) 2×8 1-arm OH Press & Stretch (knee-down lunge or standing) Then: 5x Deadlift 5x Pullover (Heavy) X5 Rounds Then: 8x Box Jump 20x (total) Kayaker 45s Step Back Lunge X4 Rounds Then: 2000m Ski/Row for time […]
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×8 Half-kneeling OH KB Press (KB upside down for extra stability work) 2×5 Push Up Then: 2x/side TGU 4x Chest Press (Floor, Bench, BOSU) X6 Rounds Then: 8x Goblet Squat 10x Anchored Leg Lower 6-8x Body Row X4 Rounds Then: 5x200m Ski/Row; […]
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×10 Squat Jump (easy) Then: 5x Box Jump (work up to max. height) 5x KTE or 10x Feet to Hands X5 Rounds Then: 30-20-10: KB Swing Split Jump (total, not per side) Calories @ Machine Then: Cool Down + Stretch
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2x30m Tactical Lunge Then: 5x/leg BSSU 5x Strict Press X5 Rounds Then: 15m Sled Push 15m Sled Pull (Standing, Seated, Plank) 30s Plank Shoulder Tap X4 Rounds Then: 3x500m Ski/Row; 1:1::Work:Rest
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×8 Good Morning (KB or PVC behind shoulders) 2x15s OH Hang (from Bar or Rings) Then: 5x RDL 5x Pull Up X5 Rounds Then: 6x/side Cossack Squat 8x Chest Press (Floor, Bench, BOSU) 45s Mountain Climber X4 Rounds Then: 1000m Ski/Row for […]
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×6/side Step Back Lunge to OH Press Then: 3/side TGU 5x Push Up X5 Rounds Then: 20x (total) Split Jump 30s Swimmer 8x Bent Over Row Then: 8x30s Hard/30s Less Hard @ machine
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 15m/direction Banded Lateral Squat Walk Then: 5x Goblet Squat 15m Sled Pull X5 Rounds Then: 30s V-Sit Hold 8x Strict Press 15m Bear Crawl X4 Rounds Then: 6min Sled Party or 6min Effort @ Machine (Sled Party is alternating push & pull, […]
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 30m OH Walking Lunge (Fwd, Bkwd, Switch arms) Then: 5x/leg Step Up 5x Push Press X5 Rounds Then: 20x (total) Landmine Russian Twist 8x Body Row 6x Push Up X4 Rounds Then: 4x250m Ski/Row; 1:1::Work:Rest
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 OH press and stretch with Dumbbell or KB 3×8 Goblet Squat 2×5 High knee march Then: 5x Box Jumps 8x Body rows X 5 Rounds, rest 1-2min between rounds Then: 5x Push Press (heavy) 10x Landmine Russian twist […]
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 3×30/30 hard/easy on Machine of choice Then: 5x per leg – Reverse Lunge to Step Ups w/knee drive – can be weighted 150m Sprint on machine of choice X 5 Rounds, rest 1-2 […]
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 SLSLDL 2×10 Good Mornings Then: 5x Split Squats (per leg) – back foot on BOSU for extra challenge 5x (Heavy) KB Swing X5 Rounds, Rest about 1 minute between rounds Then: 12x Med ball sit toss (with partner […]