10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge Then – Warm up to weight for step ups, bent over rows and reverse flies Then – 5x per side weighted Step Ups – hold weight at chest or […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 8x Front Raise, Lateral Raise, Reverse Fly Then: 10x Squat to OH press with Landmine (5x Per arm, can switch at the top) 5x Bent Over Row 5x Reverse Fly X5 Then: 10—1 Ball slam/Pushup Ladder 10/1, 9/2, 8/3….. Then: 8x […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 2 x 8 goblet squats Then: Work up to a heavyish back squat 5x Back Squat + 6x Ring or regular Dip x 5 rounds rest as needed Then: 5x Bent […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 3×5 Pushups Then: 5x Front Squats 5x Pullovers X5 rounds (Rest 60-90 seconds in between) Then: 8x Bent Over Row 8x Reverse Fly 30-60 sec mountain climber X5 rounds Then: 8x […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 8 Goblet Squat – deep, hip opening, work on posture 2 x 8 KB swings Then – 8x Cleans (can be with BB or KB) medium weight 30sec sprint @ machine […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 30m Single Arm OH Walking lunge – forward/backward with one arm up, then switch Then 5x per side Landmine Lunge with OH Press at top of each movement 8x Bent Over Rows 30-60sec […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 30m Walking lunge hold KB at chest (light/med weight) Then – Warm up to ~heavy Front squat Then – 3x Front Squats (fairly heavy) 5x Bent Over Rows 5x Reverse Flies […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 5 each side SLSLDL 3 x 5 Push Ups Then – 5x Split Squats each side – hold weight at sides or at chest (fairly heavy) 30m Burpee Broad Jumps […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2x30m Tactical Lunge Then: Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack or bar bell on back. […]
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 Then: Find Weight for heavy BSSU Then: 3x each side BSSU 5x Reverse Flies (light) 5x Bent Over Rows (medium heavy) X 5 rounds, rest ~60sec between rounds […]