10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×10 frog hops 2×10 jump squats Then: 5x box jumps 5x KB swings X5 rounds rest as needed Then: 6x landmine push press (per arm) 15m weighted walking lunges 6x Pull ups X4 rest as needed Then: 2000 […]
Strength #24 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 SLSLDL 30 sec push press/30 sec hold x 2 Then: 5x Step up with knee drive (per side) 10x Plate halo or Bulgarian bag […]
Strength #18 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×5 SLDLDL 2×10 Squat Jumps Then: 5x Split Squat (Per side) 5x Single arm single leg overhead press, per arm X5 Rounds, rest 1-2 minutes between rounds […]
Strength #5 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 goblet squats 3 x 5 push ups Then: 5x Front Squat (Barbell or KB’s in a front rack position) 5x Box Jumps Rest 60 […]
PE/SE #11 10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 Squat Jumps 3 x 5 Reverse Flies (light DBs or cross-over symmetry bands) Then – 10x Box Jumps + 2x RMM 8x Box […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Hip Opening Goblet Squat 2×8 Squat Jumps Then: 8x Backsquat/2x Box Jumps – can decrease or increase box height as you go 6x Backsquat/4x Box Jumps 4x Backsquat/6x Box Jumps 2x Backsquat/8x Box Jumps Rest 2 minutes after completing X2 […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Squat Jumps 2×5 Tuck Jumps, or work up in size of box Then: 5x Box Jumps 10x Ball Slams X5 Rounds, rest 1 minute in between rounds Then: 8x Pullovers 10x Windshield Wipers (Legs can be bent or straight for more […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 Push Ups 3 x 5 Squat Jumps Any additional mobility/stability work Then – 10x Box Jumps + 2x RMM 8x Box Jumps + 4x RMM 6x Box Jumps + 6x RMM 4x […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 Squat Jumps 3 x 5 Push Ups (inclined/knees/toes) Any additional mobility/stability work Then – Warm up to Box Jumps and Heavy Push Press Then – 10x Box Jumps 5x Push Press (heavy) […]
Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 Air Squats 2×10 Tuck Jumps Then: 10x Box Jumps + 8x RMM 8x Box Jumps + 6x RMM 6x Box Jumps + 4x RMM 4x Box Jumps + 2x RMM (Rest as needed to maintain form) Then: 10x Pullups 10x Clanks (Per side) 10x […]