10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 SOTS press with PVC 30m Tactical Lunge Then: Warm up to Back Squat 3 rep weight Then: 3x Back Squats, heavy 60sec static hold of choice (ring support, front plank, side planks, […]
10:00 Warm up Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 2 x 8 Goblet Squats 2 x 5 Push Ups Then: Find weight for Back Squat, not too heavy Then: 10x Back Squat 30m Flying Burpees x 4 rounds, rest 60-90sec between rounds Then: […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 goblet squats Then: 8x Back Squat keep this on the light side, focus on quality form and ROM. 8x Burpee x 5 rounds, rest 30-60sec between each round Then: 10x Single Arm […]
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 Heavy, […]
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 ~75% 1RM Back Squat Then: 5 x 5 Back Squat Rest 90sec between […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats then: Then First round: 5x RMM + 2:00 min row/ski or airdyne go hard – keep track of pace, maintain pace for all three rounds 2:00 rest between rounds 3 rounds Then: 10x Back Squat + […]
Power 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 5 Squat Jumps 2 x 5 Goblet Squats Then: 8x Accelerating Back Squat can add chains if appropriate (no pause at bottom, squat to full depth and then accelerate/jump up. Make […]
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 8 Goblet Squats – focus on hip opening and posture! Then: Team 1 (if more than 4 people…) Warm up to Back Squat heavy-ish, see below… Then: 5 x […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2 x 8 Goblet Squats Then: Back Squat warm up to weight then: 5x Back Squat 10x Sit up rest some x 5 Then: 5x Pull Over 8x Chest Press 10x Spilt Jump x 5 Then 4x 250m […]
PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats then: Then First round: 5x RMM + 2:00 min row/ski or airdyne go hard – keep track of pace, maintain pace for all three rounds 2:00 rest between rounds 3 rounds Then: 10x Back Squat […]