10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m OH Walking lunge – forward/backward with one arm up, then switch Then – Warm up to/Find weight for Split Squat, Push Press (~heavy for both) Then – 5x Split Squat each side 5x […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 6 Goblet Squats Then: Warm up to Step up weight, reasonable for 5 reps, weight can be held at chest, BB on back […]
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 10 Frog Hops 2 x 10 Push Press Then – 10x KB Swings 10x Ball Slams 60sec rest X 5 rounds (medium heavy weights) Then – 5x Heavy Floor Press […]
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 10 Frog Hops 2 x 5 Single Leg “OTB” Squat (off the box) Then – 10x Weighted Walking Lunge – hold KB at chest 10x KB Swing (same weight as […]
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 – focus on posture! 2 x 5 Squat Jumps Then: Warm up to Weight for Split Squats (Farmer’s Carry or Front Rack hold) and Box Jump height Then: 5x […]
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 – focus on posture! 2 x 5 Squat Jumps Then: Warm up to Weight for Split Squats (Farmer’s Carry or Front Rack hold) and Box Jump height Then: 5x […]
10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 3 Maxercist row Then: 6 x 3 SLSLDL per leg Rest 60-90sec between sets Then: 10x Anchored Leg Lowers/Lifts 30m Bear Crawl 4 Rounds Then, if time: 4x […]
10:00 Warm Up ski/row/bike Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 2 x 30m Tactical Lunge Then: Back squat – warm up to 5 rep weight – don’t go too heavy; see below.. Then: 5 x 5 Back Squats with 4-position holds: hold for […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 6 Goblet Squat Then: Work up to heavy Front Squat Then 3x Front Squat 10x Anchored Leg Lower between sets x 6 Then: 5x Pull Up 8x Push Press x 5 […]
In the tradition…Bday workout fun for Carolyn’s big 5-0!!! 10:00 Warm up ski/row/bike 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 30m OH walking lunge 2 x 5 squat jumps then: 25x pull ups (CP unassisted) 25x KTE (CP rings) complete all pull ups before […]