POWER WO#12 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 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then – 10x KB Swings (medium-heavy weight) 5x Box Jumps 30-60sec rest X 4-5 rounds Then – 10x Weighted Step […]
POWER WO#2 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 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then – Box Jumps 🙂 5x @ short 5x @ medium 5x @ tall X 4 rounds, rest 60sec between […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge Then: 5x Burpee to box jump 10x Weighted Walking Lunge (Farmers carry or front carry hold) X5 Rounds, rest as needed Then: 5x Bent over row (5x Per side if using bench) 5x Dips (Bar, rings, […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 2×5 OH press and stretch with KB Then: 6x Box Jump 5x Pushpress X5 Rounds, rest as needed Then: 10x (5x Per side) Courtsey lunge with landmine 10x Med ball sit toss with partner or weighted […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep hip opening goblet squats 2×30/30 push press/OH hold Then: (If larger class can be Team One/Team Two then switch) 5x (per side) Squat to single arm OH press with landmine 8x Box Jump X5 Rounds, rest about […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 2×5 Squat Jumps Then: 5x Box Jumps 10x Ball Slams X5 Rounds, rest as needed. Then: 8x Pullovers 10x Piston alternating chest press on Bosu ball 30-60 second mountain climbers (Can use FST for feet or […]
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 […]