10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 Reverse Flies 3 x 10 Frog Hops Any additional mobility/stability work Then – 5x Cleans (can be with KBs or BB) – Medium heavy 10x per side Dynamic Skater’s lunge (jumping – […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 10 Good Mornings with KB 3 x 5 Push Ups (inclined / knees / toes) Any additional mobility/stability work Then – 10x KB Swings (fairly Heavy) 60sec Sprint @ machine of choice 60sec […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 Squat Jumps 3 x 5 Push Ups (inclined/knees/toes) Any additional mobility/stability work Then – Warm up to Box Jumps and Heavy Push Press Then – 10x Box Jumps 5x Push Press (heavy) […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge 2 x 10 Frog Hops Any additional mobility/stability work Then – 30m Sled Push (Heavy + Fast) 15x Whip Smash X 4 rounds, rest 60-90sec between Then – 8x Pull […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30/30 air squats/squat hold 2x 30/30 push press/oh hold Any additional mobility/stability work Then – 3x RMM (heavy) 10x Ball Slams X 5, rest 1-2min between rounds Then – 10x Bulgarian Bag Swings […]
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 – 5x Head Cutters (heavy) 5x per side Step Ups – hold weight at chest or at sides […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 10 Frog Hops 3 x 10 Good Mornings Any additional mobility/stability work Then – 10x KB Swings 60sec Sprint @ machine of choice X 5 rounds, rest 90sec between rounds Then – 10x […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Squat Jumps 2×10 Pushpress Then: 15m Heavy Sled push 15m plank sled pull (Can use KB if too hard) X5 Rounds, Rest 1-2 minute between rounds Then: 10x Plate Halo (Per side. Add bosu ball for […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Good Morning Then: 5x RDL 60 sec Mountain climber (Sliders, regular, FST) X5 Rounds, Rest 1-2 minutes between rounds Then: 10x Headcutter 5x (per side) half kneeling KB Up OH press 8x KTE or 10x Anchored […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×5 Single leg butt to bench 3×5 Pushups Then: 5x Step ups with high knee drive (per side) 8x Pullovers X5 Rounds, rest 1-2 minutes between rounds Then: 10x Chest Press 10x FST knee tucks (Or feet […]
Strength #7 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 2 x 30m Tactical Lunge 3 x 5 reverse flies Then – Warm up to heavy Dead Lift (Hex or BB or KB) Then – 5x Dead Lifts (fairly […]
Strength #6 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 Good mornings 3 x 5 per side Maxercist Row Then – warm up to heavy-ish SLSLDL (can be with BB or KB) and do a couple […]
Strength #5 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 Good mornings Then – warm up to heavy-ish weight for Front Squat Then – 5x Front Squats (fairly heavy) 5x Bent Over Rows (medium weight) 5x […]