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 […]
July 29th STRENGTH 10:00 Warm up work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squatsff 2 x 10 Goblet Squats 2 x 5 Squat Jumps Then: Work up to Heavy Back Squats Then: 6 x 3 Back Squats Rest 1-2min between sets Then: 10x Med Ball […]
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 […]
STRENGTH 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: 3x per side Swing Snatch + Reverse TGU + Windmill Then: Back Squat – Teams Work up to a heavyish back squat 5 RM Then: 5x Back […]
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 focused on hip opening Then: Find weight for dead stop Back squat Then: 3x Back Squat – dead stop, meaning there is a 1 -2 sec pause at […]
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 2 x 10 KB Swing Then: Work up to a heavy-ish Back Squat Then: 5x Back Squat, strict form!! 5x Strict OH Press 5 Rounds, rest 1-2 minutes […]
STRENGTH 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 2 x 10 Goblet Squats 2 x 5 Squat Jumps Then: Work up to Heavy Back Squats Then: 6 x 3 Back Squats Rest 1-2min between sets Then: 10x Med Ball Sit Toss […]
STRENGTH 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 2 x 10 good morning Then: Work up to weight then: 5x Back Squat 5x Bent Over Row (KBs or DBs) 5 Rounds, rest 1-2 minutes between rounds […]