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 30m OH walking Lunge Then: 30m Weighted Walking Lunge, hold weight at chest 5x Push Ups (rings or floor) x 5 rounds, rest some during rounds to maintain form Then: 10x Box […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2x30m Tactical Lunge Then: Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack or bar bell on back. […]
10:00 warm up Mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Goblet Squats – deep, hip opening, pause at bottom of each Then: Warm up to Back Squat Step Up (BSSU) heavy weight Then: 2x each side BSSU, heavy 5x Box Jumps Rest 60-90sec […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m OH walking lunge, forward and backward one hand then switch. Then: Work up to a heavy TGU. Then 2x TGU per side 15-30sec Ring Support (can set up FST for more ring stations; […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2x 30sec/30sec DB PP / OH Hold 2x 30sec/30sec Squat / Squat Hold – no weight then: 10x Pull Up + 20x Head Cutter + 30x Box jump (or squat jump/ frog hop whichever is […]
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 super heavy) Then: […]
POWER 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Split into Teams if group is large Then: TEAM 1 5x Box Jumps @ low box 5x Box Jumps @ medium box 5x […]
Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet Squats – deep, hip opening, focus on posture 3 x 5 Squat Jumps Then: 5x Head Cutter 8x Box Jump 10x Deck Squats Rest 60-90sec x 5 Rounds Then: […]
Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 30m Tactical Lunge – focus on posture! 2 x 5 Squat Jumps Then: Warm up to Weight for Split Squats (Farmer’s Carry or Front Rack hold) and Box Jump height Then: […]
POWER 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 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then: 5x Box Jumps @ 18” 5x Box Jumps @24” 5x Box Jumps @30” 4 rounds, rest 30-60sec between rounds (adjust […]