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 […]
STRENGTH 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: 5x Split Squat (per leg) weighted as appropriate 20x Bulgarian Bag Swing or Halo 10 each direction x 5 Then: 5x Strict Press […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 3 x 5 SOTS Press with PVC 30m OH walking lunge, forward backward with one arm then switch Then: Warm up to Heavy-ish Overhead Squat (can be single arm or just with PVC […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility – hip 3 × 5 wall squats 3 x 6 goblet squats deep, hold and stretch 2 x 30m tactical lunge Then: Warm up to heavy Back Squat Step Up (BSSU Then: 5 x 3 BSSU per leg […]
STRENGTH 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 (per arm) Then: 10x Weighted Walking Lunge (FC position) 5x RMM 5 Rounds, rest as needed Then: 10-1 Pull Up Ladder Between sets, complete 5x Anchored Leg […]
POWER 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 10 Good Mornings 30m OH Walking Lunge (forward/backward each arm) 2 x 30/30sec hard/easy @machine of choice to open up lungs Then: 10 x KB Swings 5 x per […]
STRENGTH 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 3 x 6 Goblet Squats – pause at bottom, focus on hip opening and posture Then: 6 x 3 Front Squats Rest 1-2 minutes between sets Then: 10 -1 Ladder of […]