10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 5 Squat Jumps Then – 5x Heavy Goblet Squat 10x (per side) Split Jump X 5 rounds, rest 60-90sec between rounds Then – 8 to 1 Ladder Body […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×10 Pushpress Then: 10x Body Rows 20x Goblet Squats 30x Deck Squats 40x Pushpress 50x Ball slams 40x Anchored Leg Lowers 30x Pullovers 20x Split Jumps 10x Body Rows Then: 2000m row or ski or 200 calories on air dyne […]
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 heavy Split Squat Then – 5x per side Split Squat – can hold weight at sides or at chest, or for extra challenge BB […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 5 per side Single leg squat to bench 3 x 5 Push Ups (inclined / knees / toes) Then – 10x (total steps) Weighted Walking Lunge (fairly heavy) 5x Push Press (also […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Single Arm OH walking lunge (forward and backward, then switch) Then – 10cal Ski Erg or Rower 10x Body Row 10x Sit Ups 10x Box Jumps 10x Burpees X 5 rounds, […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 10 frog hops 3 x 8 reverse flies Then – 10x Split Jumps (total) – can be weighted 10x Whip Smash 5x Push Press X 5 rounds, rest as needed to maintain […]
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 30m OH walking lunge, forward and backward one hand then switch. Then: Work up to a heavy TGU, if athlete cannot do TGU’s do a combo of step up, sit up, […]
10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability work on own Then – BB or KB Complex: 6x Dead Lifts 6x Bent Over Rows 6x Hang Cleans 6x Front Squats 6x Push Press 6x Push Ups Plus a 500m Ski/Row (go […]
10:00 warm up + Mobility 2×8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Deep Goblet Squat Then: Warm up to heavy Front squat (can be goblet of front rack depending on what is most appropriate for athlete) Then: (Team One) 5x Front Squat + 15m HEAVY Sled […]
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 3×5 Ass to Bench 2×10 Frog Hops Then: 3x SLSLDL (Per side) – For challenge can add bosu ball or foam pad 5x Chest Press X5 rounds Rest 60-90 seconds per side) Then: 10x […]