10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×10 Air squats 2×5 Pushups Then: 10—1 Clean or Headcutter/Body row Ladder (10/1, 9/2, 8/3, ect) Then: 10x Split Jumps 10x Landmine Russian twist (5x per side) 30-60 sec Ring support X4-5 (Rest as needed to maintain form) Then: 8×30/30 Hard/Easy Machine of […]
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 30m OH Walking Lunge (forward/backward each arm) Then: 30m Weighted Walking Lunge 10x Chest Press 60x Mountain Climbers (total) 5 rounds, minimal rest Then: 10/1 Alternating Ladder Body Rows / Ring Dips […]
July 26th STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Single Arm OH walking Lunge (per arm) Then: 10x Weighted Walking Lunge (FC position) 5x RMM 5 Rounds, rest as needed Then: 10-1 Body Row Ladder Between sets, complete 5x […]
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 6 goblet squat Then: Warm up to Heavy Back Squat (for 3 reps) Then: 6 x 3 Back Squats Rest 2 minutes between sets, During rest, complete 5x Side Plank […]