10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×8 Good Morning (KB or PVC behind shoulders) 2x15s OH Hang (from Bar or Rings) Then: 5x RDL 5x Pull Up X5 Rounds Then: 6x/side Cossack Squat 8x Chest Press (Floor, Bench, BOSU) 45s Mountain Climber X4 Rounds Then: 1000m Ski/Row for […]
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 15m/direction Banded Lateral Squat Walk Then: 5x Goblet Squat 15m Sled Pull X5 Rounds Then: 30s V-Sit Hold 8x Strict Press 15m Bear Crawl X4 Rounds Then: 6min Sled Party or 6min Effort @ Machine (Sled Party is alternating push & pull, […]
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×10 Good Morning (PVC behind shoulders) Then: 5x/leg SLSLDL 5x Dip X5 Rounds Then: 30s V-Sit Hold 6x Bent Over Row 8x/arm Piston Chest Press (Floor or BOSU) Then: 8x20s HARD/10s REST
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 15m/direction Banded Lateral Squat Walk Then: 5x Goblet Squat 5x Push Press X5 Rounds Then: 6x Burpee 30s Swimmer 6x Pull Up X4 Rounds Then: “Hateful Eight”- 8x30s HARD/30s LESS HARD
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Pushups Then: 5x RMM 15m Bear Crawl (or 15m standing marching with med ball) X5 Rounds, rest about 1 minute between rounds Then: 10x Frog Hops 8x Pull Ups 30 sec ring support + 1 dip every 10 […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×6 Deep hip opening Goblet Squats 2×10 pushpress Then: 5x (Heavy) front squat 250m sprint on machine of choice 60 sec rest X3 Rounds, rest as needed for form Then: 5x (Heavy) Strict press 500m sprint on machine of […]
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 squat 2×10 frog hops Then: 5x KB or BB clean (or Headcutter) 20x Whipsmash X5 Rounds, rest as needed Then: 30-20-10 of: Pullovers Anchored Leg Lowers Calories on machine of choice Then: 3×30 sec […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2x30m Tactical Lunge Then: 6x (heavy) Goblet Squat 60 sec sprint on machine of choice 60 sec rest X3 Rounds Then: 5x (Per side) Split Squat 60 sec sprint on machine of choice 60 sec rest […]
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 30m Single Arm OH Walking Lunge (forward/backward then switch) Then – 25x Body Row 50x Goblet Squats 50x Push Up 50x Frog Hops 50x Windshield Wipers 50x Ball […]
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 8 Goblet Squats 2 x 8 Push Press Then – 15x Whip Smash 30m Sled Push (heavy-ish) 60sec Plate Halos (switch directions at 30sec) X 5 […]