Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats – deep, hip opening, focus on posture 2 x 30m Tactical Lunge Then: Warm up to Back Squat Heavy (3 rep weight) Then: 6 x 3 Back Squats […]
Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats – deep, hip opening, focus on posture 2 x 30m Tactical Lunge Then: Warm up to TGU 3 per side (heavy-ish) Then: 6 x 3 per side TGU […]
Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 8 Good Morning with PVC or 15# BB across back Then: Warm up to / review RDL (use BB or KB) Then: 4x Heavy RDL (Can do Hex Bar DL instead […]
Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 30m Tactical Lunge Then: Warm Up to Single Leg “Off the Box” (OTB) Squats (weighted if appropriate; KB at chest) Then: 5x Single Leg OTB Squat – per side; focus on […]
Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats – deep, hip opening, focus on posture 2 x 30m Tactical Lunge Then: Warm up to ~heavy Front Squats (3 rep weight) Then: 6 x 3 Front Squat […]
Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 30m Tactical Lunge 3 x 5 Reverse Fly Then: Warm up to Heavy Dead Lift Then: 6 x 3 Heavy Dead Lift Rest 90sec between sets During rest, do 5x Pull Ups Then: […]
Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats – deep, hip opening, focus on posture 30m OH Walking Lunge Then: Warm up to heavy Split Squat Then: 3x Heavy Split Squat per side 5x Body Row […]
Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 8 Goblet Squats – deep, hip opening, focus on posture 3 x 5 Squat jumps Then: Warm up to Back Squat bar + chains – heavy-ish see below Then: 6 x […]
Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 8 DB PP 3 x 3 per side single leg ass to bench squats Then: 10x Heavy Weighted Walking Lunge (total steps so 5 per leg) – hold weight at sides […]
Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 3 per side KB press and stretch 3 x 5 SOTS press Then: Warm up to OHS – do first with PVC against the wall, then can go to 15# bar […]
POWER WO#6 10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 30m Tactical Lunge 2 x 5 Push Ups (**If big class, break up into two groups team 1 / team 2, then switch) Then – (team 1) 30x […]
POWER WO#5 10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 5 per side KB Press and Stretch 2 x 5 per side Split Jumps Then – Warm up to BB/DB Push press or athletes can try a Jerk […]
POWER WO#4 10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 Push Press 2 x 8 Goblet Squats Then – 10x KB Swings 10x Ball Slams 60sec OH Plate Hold 60sec rest X 5 rounds (medium heavy weights) […]