Strength 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 30m Single arm OH Walking Lunge (forward/backward then switch) Then – 5x per side Weighted Split Squat (heavy if possible) 5x Heavy Bent Over Row x 5 rounds, rest 1-2min […]
PE/SE 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 2 x 5 Squat jumps 2 x 30/30 machine of choice to open up the lungs a bit Then: 6x Burpee + 8x Box Jumps x 5 rounds Then: Rest 3 minutes […]
Power 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 30m OH walking lunge 2x 30/30sec DBPP/OH Hold Then: Work up to heavy push press weight, can be barbell, DB, or KB Then: 5x Push Press + 10x Heavy KB Swing + Rest […]
Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 3 x 6 Goblet squats Then: 6 way BB Complex (or DB/KB) 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Back Squat (if DBs […]
Power Endurance Warm up 10:00 2 x 8 Shoulder openers 2 x 5 Cuban press 10x Y’s and Rows (Cross Sym) 3 x 5 Wall squat 2 x 30m Tactical Lunge Then: 10x (5x per leg) Step up, heavy 10x (5x per arm) Single arm/single leg strict press x 5 rounds Then: 10x Burpee + […]