10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 SLSLDL (per side) 2×5 KB stretch and press (Per side) Then: 5x Split Squats 3x RMM X5 rounds (Rest 60-90 seconds in between) Then: 30m Rock Carry 60m Farmers Carry 10x (Total) Landmine […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 3×5 Pushups Then: 5x Front Squats 5x Pullovers X5 rounds (Rest 60-90 seconds in between) Then: 8x Bent Over Row 8x Reverse Fly 30-60 sec mountain climber X5 rounds Then: 8x […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 Ass to Bench 2×10 Frog Hops Then: 3x SLSLDL (Per side) – For challenge can add bosu ball or foam pad 5x Chest Press X5 rounds Rest 60-90 seconds per side) Then: 10x […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 KB stretch and Press Then: 5x RDL 20 sec ring support X5 rounds (Rest 60-90 seconds in between) Then: 10x “Thruster” with landmine 5x KTE or 10x Feet to hands […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2x 7x front raise, 7x lateral raise, 7x reverse fly – all with same weight (light) 3×5 Wall Squats 30m OH walking lunge (Forward/Backwards then switch) Then: 3x TGU 5x Pullups X5 rounds (Rest 60-90 seconds in between) Then: 5x […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 Half kneeling OH press with KB up Then: 3x Deadlift (heavy) 8x Pushpress X6 rounds (Rest 60-90 seconds between) Then: 10x Pull Over 30 Sec side plank (Ball between knees) […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Single leg ass to bench or assisted pistol, split squat if knees are an issue Then: 5x BSSU 5x Pullups X5 rounds (Rest 60-90 seconds in between sets) Then: 30m Bear Crawl 5x […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x 10 Good morning Then: 5x RDL (Heavy) 10x Plate Halo (Per direction) X5 rounds (Rest 60-90 seconds between rounds) Then: 10x Single KB swing 10x (Per side) Around the world with KB 10x […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 Single Leg Ass to Bench or assisted pistol Then: 5x Split Squats 5x Pullovers X5 rounds (Rest 60-90 seconds in between) Then: 10x Headcutter 10x Russian Twist with landmine 30-60 sec Ring Support […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep hip opening Goblet Squats Then: 5x Back Squat 10x Contralateral Ball march X5 rounds (Rest 60-90 seconds between) Then: 5x Floor Press 10x Windshield Wiper 30 sec plank with shoulder tap X5 […]
Strength #8 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 – 10x total steps Weighted Walking Lunge 15m Sled Pull (standing or in plank position) x 5 rounds, rest as needed to maintain […]
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 […]