Strength #14 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 30m Single arm OH walking lunge (forward + backward, then switch) Then – 5x per side Weighted Step ups 8x Pull Ups x 5 rounds, rest ~1min between rounds […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 frog hops 2 x 5 reverse flies Any additional mobility/stability work Then – 10 to 1 Ladder Head Cutters / Burpees (10/1, 9/2, 8/3, 7/4…1/10) Rest as needed to maintain form Then […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 10 Good Mornings with KB 3 x 5 Push Ups (inclined / knees / toes) Any additional mobility/stability work Then – 10x KB Swings (fairly Heavy) 60sec Sprint @ machine of choice 60sec […]
10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 squat jumps 3 x 6 goblet squat Then: Work up to heavy(ish) Clean – can be with BB or KBs Then: 5x Cleans (heavy if appropriate) 5x Step Ups each leg – […]
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 2 x 10 Frog Hops Then – 5x (per leg) Split Squats – weight at sides or at chest 8x Burpees X 5, rest 1-2 minutes between rounds Then […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 10 Push Press (medium weight) Then: 2min Step Ups – hold weight at chest or at sides 200m Sprint @ Machine of choice 60sec Wall Sit Hold […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 SLSLDL Then: 5x Step Ups (Per side, add in a knee drive at the top) 6x Burpees X5 (Rest 60 sec or so between) Then: 10x Headcutter 60m Farmers carry 30m Rock carry X5 Then: 40, 30, 20, 10 Calories of choice on […]
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 2x 10 Good morning Then: 5x RDL (Heavy) 10x Plate Halo (Per direction) X5 rounds (Rest 60-90 seconds between rounds) Then: 10x Single KB swing 10x (Per side) Around the world with KB 10x […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 30m Weighted walking lunge – hold KB at chest 2 x 5 Push Press Then – 6 to 1 ladder Split Squats (each side) – can go up in weight as […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 5 SLSLDL each side 2 x 10 Push Press Then – Warm up to heavy RDL – can use BB/KB/or Landmine Then – 5x RDL 15m Heavy Sled Push X 5 […]