Strength #9 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 6 Deep Goblet Squat with hip opening Then: 6x Head cutter 5x Pull ups X5 Rounds, rest as necessary Then: 8x Burpee 10x Weighted Sit […]
Strength #8 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 30m Tactical Lunge 2 x 5 Bent Over Row/or Cross Sym Row Then: 5x SLSLDL (Stand on bosu or balance pad for challenge) 30-60 sec OH plate […]
Strength #7 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 8 Good Morning Then: 5x Heavy RDL (Barbell or KB) 5x KTE or 10x Feet to hands 60 sec rest X5 Rounds, Then: 8x Ball […]
Strength #6 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 Half kneeling OH press, can try with KB bell up for more challenge Then: 2x TGU (Per side) 30 sec clank hold per side […]
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 […]
Strength #4 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 5 Ass to bench (Per side) can be assisted holding on to bar in squat rack or band around squat rack. Then: 5x Split Squat […]
Strength #3 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 Deep Hip Opening Goblet Squat Then: 5x Backsquat – no butt wink ( ; 15m Bear Crawl (Or 60 sec plank with shoulder tap […]
Strength #2 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 5 SLSLDL Then: 10x Landmine Front Squat with OH Press 5x Pull Ups X5 Rounds, Rest 1 minute in-between rounds Then: 10x Skater Lunge side […]
PE/SE #11 10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 Squat Jumps 3 x 5 Reverse Flies (light DBs or cross-over symmetry bands) Then – 10x Box Jumps + 2x RMM 8x Box […]
PE/SE #10 10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge 2 x 8 Push Ups Then – 8 to 1 Ladder Split Squats (each side) *After each “rung”, complete 8x Burpees […]