10:00 warm up Then: 2 x 8 Cuban Press 2 x 5 Wall Squat 30m OH Walking Lunge 3 x 5 Squat Jumps Then: 5x OH Press + 10x Ball Slam @ ?# + 12x KB Swing @ -62# KB 11 rounds No rest for time Then: 5x Front Squat @ 80% 1RM+ 30 Sprint […]
Workout: wall squats 3 x5 goblet squats 2 x 10 shoulder openers 2 x 10 SOTS Press 2 x 5 2:00 30/30 DB PP Then: 50x Pull-up Strict Then: 10x Goblet Squat @ 40-62# + 60 sec Interval, Row/Erg/Airdyne 90 sec rest Three Rounds Then: 10x Goblet Squat @ 40 – 62# + 60 sec […]
Workout: 10:00 warm up 2 x 8 Shoulder Openers 2×5 Wall Squat 2×10 Goblet Squat 30m OH Lunge 5:00 30/30 C2 Then: 30 secs Row or Ski Erg (Go Hard) + 90 secs rest, during “rest” complete 30x step up with 2 @ 15 – 30# KB in FR 10 rounds Then: Finish with: 60 […]
10:00 warm up 2 x 5 Cuban press 2×5 Wall Squat 2×6 Goblet Squat 30m OH Lunge Then: Front Squat Strength Ladder: 10 reps @ 30% 1RM 9 reps @ 35% 1RM 8 reps @ 40% 1RM 7 reps @ 45% 1RM 6 reps @ 50% 1RM 5 reps @ 55% 1RM 4 reps @ […]
Warm up 10:00 then 2 x 8 Shoulder Openers 3 x 5 Wall squats 2 x 10 KB Swings 2 x 5 Squat Jumps 30m OH Walking Lunges Then: Deadlift for 2 x 20reps at 40% 1RM then KB Swings @ 30 – 50# + Split Jumps 50, 40, 30, 20 of each Then: Team: […]
10:00 warm up Then 3 x 5 wall squats 3 x 10 Shoulder openers Then 5x Pull Up 5x BO Row Barbell 5x Plank Row 5 Rounds Then: KB Mtn Climb 2 @ 15 – 30# Clean + FS + OH Press 5 each 10 each 15 each 20…15….10…5 Then: BP Strip Sets 8 reps […]
Workout: 10min warm up 2 x 5 cuban press 2 x 8 shoulder openers 2 x 5 wall squat 2 x 5 squat, tuck, jump 2 x 10 DB PP Then: 3x BB PP HEAVY + 5x 30″ Box jump 7 rounds Then 10x Burpee Broad Jump + 10x sec sprint outside rest walking back […]
Workout: Strength 10min Warm up 2×5 Wall Squat 2×10 Squat 2×5 Goblet Squat 3 x 3 BSSU Then: 10x Step-up @ 2 x KB in Rack + 150m Row (Sprint) One round every 2 minutes for 8 minutes Then: 5x (both directions) “HeadCutter” or Halo at heavy plate or KB + 2x Heavy SandBag get […]
Workout: Strength Warm up: 10min wall squats 3 x5 goblet squats 2 x 10 shoulder openers 2 x 10 SOTS 3 x 5 Then: Workup to Heavy KB OHS 2 x 5 2 @ 20# 3 x 4 2 @ 26# 3 x 3 2 @ 30 # 2 x 2 2 @ 40# 6 […]
Workout: Strength Endurance 10:00 min Warm Up 3 x 5 Wall Squats 2 x 8 Shoulder Openers 2 x 5 Cuban Press 30M OH Walking Lunge Then: Goblet Squat Ladder 10x each @ 35, 40, 45, 50, 55# Then: Dead Lift 10x @ 5x @ 3×3 @ Then: Back Squat 10×10 @ ______ chain With […]