10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Frog Hops 2×5 Pushups Then: 10x Decksquat 20x Pushups 30x Bicycle (Total) 40x Frog Hops 50x Ball Slams 40x Pullover 30x Mountain Climber 20x Pushups 10x Decksquat (Go back through again if your feeling spicy:)) Then: 30-20-10 calories […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squat 2×8 Pushpress Then: 10x Chest Press 20x Anchored Leg Lowers 30x Goblet Squats 40x Body Row 50x Swimmers 40x Windshield Wipers 30x Head Cutters 20x Deck Squats 10x RMM Then: 8×30/30 Hard/Easy on Machine of Choice
POWER WO #18 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 Squat Jumps 2 x 5 Push UPs Then: 10 to 1/1 to 10 Ladder of each Cleans / Burpees 10/1, 9/2, 8/3…. Then: 5x Pull Overs (heavy) 5x each […]
POWER WO #17 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 30m Tactical Lunge 2 x 10 Good Mornings Then: Find weight for Sled Push and KB swings Then: 6x KB Swings + 15m Sled Push – heavy and fast Rest 30-60sec x […]
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 #15 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 30m Tactical Lunge 2 x 5 Push Press Then: Find weight for heavy-ish Push Press Then: 30 sec whip smash – go hard! 12x Split Jumps (total; can add weight […]
POWER WO#14 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 6 Goblet squat 2 x 5 Squat Jumps Then: Warm up to Clean (can use BB or KB) Then: 5 x 5 Cleans, rest 60sec between sets Then: 5x KB BOSU […]
POWER WO#13 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 30sec hard on machine of choice for WO Then: 5x Goblet Squats + 30m sprint (outside if nice out; can also do on machine if more appropriate, or 30m light and […]
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#11 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 8 Goblet Squats – deep work on hip opening Then – 5x Head Cutters (same weight as lunge) 15m Weighted Walking Lunge (hold KB at chest) + 10x […]