10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Good mornings 3 x 5 Reverse Flies Then – warm up to heavy SLSLDL (can use KB or BB) Then – 5x per side SLSLDL 8x Dips (rings/bars/bench) x […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 5 per side SLSLDL Then – 15m Heavy Weighted Walking Lunge – can hold at sides or at chest 6x Heavy Pull Overs x 6 rounds, rest 60-90sec between sets […]
Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 3 x 8 Good mornings 3 x 5 Reverse Flies (light DBs or cross-over symmetry bands) Then – Warm up to heavy Dead Lift and Chest Press Then – 5x Dead Lift (heavy […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 (Deep hip opening) Goblet Squats 2×10 Pushpress Then: 10x Backsquat 10x Strict press 10x Bent over rows 10x Side Plank hip lift (Per side) `10x Situp/GHD X4-5 (Rest as needed to maintain form) Then: 20-15-10-5 of: Pull-ups Feet to hands Calories on […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x 30m Tactical Lunge 2×5 Single leg ass to bench Then: 10x Step up with High knee drive 5x RMM 250m Sprint on machine of choice 60m Farmers Carry X5 – minimal rest Then: 10x Deck Squats 60 sec plank/FLR 8x Burpee X4 […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 5 per side SLSLDL Then – 15m Heavy Weighted Walking Lunge – can hold at sides or at chest 6x heavy Pull Overs x 6 rounds, rest 60-90sec between sets […]
Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 2 x 8 Good mornings 2 x 5 per side Half Kneeling KB Bell up Press Then – Warm up to heavy-ish SLSLDL (Can use BB or KB) Then – 5x per side […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 3×5 Pushups 2x30m Tactical Lunge Then: 10x Split Jumps (5x Per side) can be 10x per side athletes choice. 5x RMM x 4 rounds (Rest 60 sec or so between) Then: 10—-1 Pullover Ladder. (20 sec ring support between each rung ) Then: […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 OH KB press and Stretch Then: BB/KB Complex: 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squats 6x Pushpress 6x Pushup 500m Ski/Row x 3 rounds (Rest 2 min at end of total sets) Then: Increase […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 30m OH Walking Lunge (Forward/backwards, switch) Then: 3x TGU (Per side) 10x Lateral hops (Bosu, Parallettes ,over the line) 20 total hops x 5 (Rest 30-60 sec between) Then: 8x Burpee 30 sec Ring Support 10x KB swing x 4 rounds minimal rest […]