10:00 warm up + mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 8 Goblet Squat deep with hip opening and postural work Then: Work up to heavy Front Squat Then: 3x Front Squat 60x Mtn climber (total reps so 30 each side) x 6, rest […]
Cool Down 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Single arm OH walking lunge, forward and backward one hand then switch. Then: Work up to a heavy TGU. Then 5 x 2 TGU per side Rest 60-90sec between sets During […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 maxercist row Then: Warm up to heavy-ish weight for RDLs Then: 5x RDL (heavy-ish) 5x Dips (at rings, bars, or bench) x 5, rest 60-90sec between rounds Then: 60sec Weighted Step […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 8 Good Mornings 2 x 5 each side, Single leg ass to bench squats Then: Work up to heavy SLSLDL – with BB or KB Then: 3x per side heavy SLSLDL 5x […]
10:00 warm up + mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 SOTS press w/PVC 2 x 8 goblet squats, deep with hip opening, focus on posture Then: Warm up to heavy Back Squat (for 5 reps) then: 5 x 5 Back Squats Rest […]
10:00 warm up + mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge Then: Find weight for heavy split squat, farmers carry or front rack position athletes choice Then: 3x Split Squat each side 5x Strict Press single arm single leg (5 per […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 slsldl 2 x 10 KB Swing Then: Work up to a heavy DL Then: 3x Dead Lift Heavy 5x Push Ups (on rings or DBs for added challenge) 6 rounds, rest […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 30 M Tactical lunge x 2-watch posture!! Then: 10x (total) Weighted walking lunge, farmers carry good posture and strict form! 10x Plate Halos each direction x 5 rounds, rest ~60sec between rounds Then: 5x Pull Ups 7x Ball […]
10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 6 Deep Goblet Squat 10x Cross Sym Y’s and 90/90 Then: Work up to heavy Front Squat Then: 6 x 3 Front Squat (heavy) Rest 2 minutes between sets; During rest, complete 5x Front Raise, […]
10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 30m Single arm OH walking lunge (forward/backward each side) Then: Find weight / warm up to TGU heavy Then: 2x TGU per side 5x heavy Pull Overs X 5 rounds, rest 60-90sec between rounds Then: 10x KB […]
Strength #9 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 3 x 5 (per side) Half Kneeling Single arm OH press Then – warm up to heavy-ish Back Squat Then […]
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 […]