10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Good mornings 3 x 5 Reverse Flies Then – Warm up to heavy Dead Lift (can use BB or Hex Bar) and Bench Press (BB or DBs/KBs) Then – 3x Dead […]
Strength #18 – Monday 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 5 Reverse Flies (DBs or cross-over symmetry bands) 2 x 5 per side Single leg ass to bench squat Then – 30m Weighted Walking lunge – hold weight […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 30m Single Arm OH Walking lunge (forward/backward, then switch arms) 2 x 8 Frog Hops Then – 5x Front Squats with Landmine – fairly heavy 8x Burpees X 5 rounds, rest 1-2 minutes between […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Good mornings 3 x 5 Push Ups (inclined / knees / toes) Then – Warm up to heavy-ish SLSLDL and OH Press Then – 3x per side SLSLDL 5x Strict OH […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 5 Reverse Flies Then – Warm up to heavy BSSU and pull over Then – 3x per side BSSU (heavy) 5x Pull Overs (heavy) X 6 rounds, […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Good mornings (with PVC across shoulders) 3 x 5 Push Ups (inclined / knees / toes) Then – Warm up to heavy RDL (BB or KB) and Strict OH Press Then […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Good mornings 3 x 8 Push Press (medium weight) Then – Warm up to heavy SLSLDL Then – 3x per side SLSLDL 3x Pull Ups (minimal assistance; can be weighted) X […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 5 per side Single leg squat to bench 2 x 5 per side half-kneeling KB up press Then – Warm up to heavy Front Squat Then – 3x Front squats (heavy) 60sec […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 5 per side Maxercist Row Then – 5x per side Skater’s Lunge w/Landmine 5x RMM X 5 rounds, rest 1-2min between rounds Then – 5x Pull Ups […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Good Mornings 3 x 5 Reverse Flies (with DBs or cross-over symmetry bands) Then – Warm up to heavy Dead Lift and Pull Over Then – 5x Dead Lift (heavy) 5x […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×6 Deep hip Opening Goblet Squats Then: 5x Front Squat 10x Contralateral Ball march (Add weighted ball for challenge) X5 Rounds, Rest 1-2 minutes between Rounds Then: 15m Sled push 15m Sled pull 10x Plate Halo or […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2x30m tactical Lunge Then: 15m (Heavy) Weighted Walking Lunge 3x RMM X6 Rounds, Rest 1-2 minutes between Rounds Then: 60 sec Bottom of squat hold with Landmine (Or weight at chest on bosu ball) 10x Landmine Russian […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×6 Deep hip opening Goblet Squat Then: 5x Backsquat 30-60 second plank with shoulder tap X5 Rounds, rest 1-2 minutes between rounds Then: 10x Anchored Leg Lowers 10x Windshield Wiper 10x Burpee X4 Rounds, rest as needed […]