STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 6 Goblet Squats – focus on hip opening and posture! Then: Warm up to heavyish front squat (5 rep weight) Then: 5 x 5 Front Squats Rest 1-2min between rounds During […]
Power Endurance 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 (forward/backward each side) Then: 5x Head Cutters 8c Burpee 60sec ski/row 60sec rest 4 rounds Then: 5x Box Jumps 60sec Mountain Climbers 30 sec ring support […]
STRENGTH 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 Tactical Lunge Then: Warm up to heavy weighted walking lunges (or weighted step ups if more appropriate) Then: 15m Heavy Weighted Walking Lunge – weight in Farmer’s Carry 5x Pull […]
Warm up: 10 min 2 x 8 shoulder openers 2 x 5 cuban press mobility work 3 x 5 wall squat 3 x 6 goblet squat Then: Ball Slam Ladder/Wall Ball/Burpees 15 reps of each three rounds Then: 10x Goblet Squat + 30m-60m-90m-120m Shuttle Run (carrying two KB/DB in hands farmers carry position in street) […]
May 14 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat 3 x 6 goblet squat 2 x 20 kb swing then 7:00 30/30 Burpees 2:00 rest 7:00 30/30 Step ups 18/20″ box 2 @ 26# KB 2:00 rest 7:00 30/30 F Squat […]
Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 5 squat jump 2 x 5 tuck jump Then: Work up to heavy BB or KB clean Then: 5x Clean + 150m Row or Ski (or 15 calories Airdyne) – go […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 2 x 30m Tactical Lunge Then: Back squat – warm up to 5 rep weight – don’t go too heavy; see below… Then: 5 x 5 Back Squats with 4-position holds: hold for […]
Strength Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility – hip 3 × 5 wall squats 30m OH walking lunge, forward and backward Then: 10x Weighted lunge, weight in Farmers Carry 5x Strict press x 5 Then: 2x TGU per side 60x FLR or Plank x […]
Power Endurance 10:00 bike ride warm up 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats 3 x 5 OHS + SOTS 2 x 5 Squat jumps 2 x 5 Tuck jumps Then – 30 cal AD (go hard!) + 5 burpees + 10 […]
Power Endurance 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 5 squat jumps Then: 10x Accelerating Back Squat (@ bar+chains) + 60 sec Burpees + 30 sec Rest x 5 Rounds Then: 10x BS Good Mornings @ 45# bar + 10x Anchored Leg […]