Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 KB up OH press Half kneeling 2×10 Frog Hops Then: 5x (Heavy) Push press 15m Sled/KB Plank pull (Can do plank with shoulder tap if needed) X5 Rounds, rest 1 minute between rounds Then: 10x Wall Ball Squat (Or Squat to […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Pushups 2×6 Deep Goblet Squats 2×6 Squat Jumps Then: 5x RMM 60 sec sprint on Machine of choice 60 sec rest X3 Rounds, rest as needed to maintain form Then: 10x Goblet Squat 60 sec sprint on Machine of Choice 60 […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats (Deep Hip Opening) 2×6 Squat Jumps Then: 5x Heavy KB Swing 15m Bear Crawl X5 Rounds. Rest 1 minute in-between rounds. Then: 8x Floor Press 10x Side Plank Hip lifts 8x Pull Over X5 Rounds, Rest as needed. Then: […]
Strength #4 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 30m Single arm OH walking lunge – forward + backward, then switch arms Then – 5x per side Weighted Step Ups 8x Pull Overs (fairly heavy) x 5, rest […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Air Squats (Add bosu for balance) 2×5 Push ups Then: 5x Heavy Goblet Squats (Add Bosu for Challenge) 15m Heavy sled pull X5 Rounds, Rest 1 minute between Rounds Then: 15m Bear Crawl 5x Pushups X5 […]
Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good morning 2×5 KB Up OH Press half kneeling Then: 10—1 Clean or Headcutter/Dip ladder (Ring/bar/bench) (10/1, 9/2/ 8/3, etc) Then: 10x Weighted Walking Lunge 15m Bear Crawl 60 sec OH plate hold X4 Rounds (Minimal rest) Then: 3x250m ski/row 1:1 work/rest
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 5 push ups 3 x 8 Good Mornings with PVC or light BB across shoulders Then – Warm up to Heavy RDL (can use BB or KBs/DBs) Then – 5x […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 2×10 Side Lying Leg lifts 2x 30sec work/30sec hold Push Press Then: 5x Per side skaters lunge with landmine or sliders 6x Ball Slams x5 rounds (Rest as needed) Then: 6x Goblet Squats 15m Bear Crawl 5x Pushups x 4 rounds minimal rest […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 5 push ups 3 x 8 Good Mornings with PVC or light BB across shoulders Then – Warm up to Heavy RDL (can use BB or KBs/DBs) Then – 5x […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 2×10 Side Lying Leg lifts 2x 30sec work/30sec hold Push Press Then: 5x Per side skaters lunge with landmine or sliders 6x Ball Slams x5 rounds (Rest as needed) Then: 6x Goblet Squats 15m Bear Crawl 5x Pushups x 4 rounds minimal rest […]