10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Squat Jumps 2×5 Half kneeling KB up press Then: 5x Box Jumps 8x Ball Slams X 5 Rounds, Rest 1-2min between rounds Then: 10x Bulgarian bag swing or plate halo (Per side) 15m Sled pull standing (Can use […]
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Squat Jumps 2×5 (per side) KB press and stretch Then: 5x Box Jumps 5x Push Press (BB or KBs/DBs) – heavy if possible X5 Rounds, Rest 1-2min between rounds Then: 10x Deck squat 8x Body Row 10x Kayaker […]
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×8 Good Morning (PVC behind shoulders) 2×8 1-arm OH Press & Stretch (knee-down lunge or standing) Then: 5x Deadlift 5x Pullover (Heavy) X5 Rounds Then: 8x Box Jump 20x (total) Kayaker 45s Step Back Lunge X4 Rounds Then: 2000m Ski/Row for time […]
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×10 Squat Jump (easy) Then: 5x Box Jump (work up to max. height) 5x KTE or 10x Feet to Hands X5 Rounds Then: 30-20-10: KB Swing Split Jump (total, not per side) Calories @ Machine Then: Cool Down + Stretch
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×8 Good Morning Then: 5x/leg SLSLDL 5x/side Landmine Russian Twist X5 Rounds Then: 8x Box Jump 30s Ring Support 10x Sit Up (can be weighted) X4 Rounds Then: 5x200m Ski/Row; 1:1::Work:Rest
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×5 Single Arm OH press and stretch Then: 10x Weighted Walking lunge 10x KB Swing 5x (Per side) Half kneeling KB Up press X5 Rounds, minimal Rest Then: 30-20-10 of: Box Jump Pullups Calories of choice
POWER WO #16 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Single leg ass-to-bench squat 2 x 5 Squat Jumps Then: Find height for Box Jumps (can do KB Swing if not jumping), and weight for walking lunges (shouldn’t be […]
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, […]