10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge Then: 5x Step up (Per side) fast with knee drive, hold weight at chest. 60 sec wall sit hold, can be weighted X5 Rounds, rest about 1 minute between rounds Then: 10x Broad jumps 8x Pullups […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep hip opening goblet squats 2×30/30 push press/OH hold Then: (If larger class can be Team One/Team Two then switch) 5x (per side) Squat to single arm OH press with landmine 8x Box Jump X5 Rounds, rest about […]
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 Split squat per leg no weight THen: 5x BSSU per leg 8x Pull Over 10x Leg Lower 5 rounds rest as necessary Then: 10x Plate Halos or Bulgarian Bag […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×8 Push ups 2×10 squat jumps Then: 5x Flying burpees 7x Front raise, lateral raise, reverse fly combo – all with same weight DB no rest. X5 rounds, rest as needed. Then: 10x weighted sit ups 10x per […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×8 goblet squats, deep with hip opening stretch 2×6 KB Swings Then: 5x Accelerating back squat, can add chains 5x RMM X5 rounds rest as needed. Then: 10x Ball slams 5x Bent over rows 60 seconds Plank or […]
Strength #24 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 SLSLDL 30 sec push press/30 sec hold x 2 Then: 5x Step up with knee drive (per side) 10x Plate halo or Bulgarian bag […]
Strength #23 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 Back Squat 5x RMM X5 Rounds, rest 1-2 minutes in between rounds Then: 10x Wall ball or […]
Strength #22 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 SLSLDL (per side), KB or BB 5x Body Rows, make these hard X5 Rounds, rest 1 minute between rounds Then: […]
Strength #21 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 KB up OH press Half kneeling 2 x 6 goblet squat Then: 5x Front Squat (KB in front rack or Barbell) 5x Pullups X5 […]
Strength #20 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 30m Tactical Lunge Then: 15m Heavy Sled push 10x Landmine Russian twist X5 Rounds, rest 1 minute or so between rounds Then: 10x Clanks- lower […]