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 3 x 8 Goblet Squats 2 x 6 push ups Then: 10x Head Cutter 6x Burpee 30sec Mountain Climbers 4 Rounds, rest 60sec between each round Then: 8x Body Row 5x Floor […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 maxercist row Then: Warm up to heavy-ish weight for RDLs Then: 5x RDL (heavy-ish) 5x Dips (at rings, bars, or bench) x 5, rest 60-90sec between rounds Then: 60sec Weighted Step […]
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 Push Ups 2 x 5 Squat Jumps Then: 10 – 1 Ladder of each Bench Press Goblet Squat Box Jump (10/10/10, 9/9/9, 8/8/8, 7/7/7…) Rest as needed, if possible […]
10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats – deep, hip opening, focus on posture 3 x 5 Squat Jumps Then: Warm up to Deadlift not too heavy Then: 5x Deadlift 8x Box Jump x 5 rest […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Goblet Squat 2 x 10 Good Morning Then: Work up to Heavy Deadlift, can use BB, KB, or Hex Bar Then: 6 x 3 Dead Lift Rest 2min between sets Then: […]
10:00 Warm up ski erg/airdyne/row Work on mobility and stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 30m OH Walking Lunge Then: Warm up to Weighted Step Ups – weight at Front Rack or Farmers Carry Then: 5x per leg Weighted Step ups 30 sec Mtn climber […]
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 3 x 6 Goblet Squats Then: Warm up to Back Squat heavy-ish weight, reasonable for 5 reps Then: 5x Back Squat (heavy-ish) 10x KB Swing x 5 rounds, rest 30-60sec between rounds […]
10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Tactical Lunge 2 x 8 Goblet Squat Then: Warm up to Front Squat with BB, heavy Then: 6 x 3 Front Squats, heavy Rest 60-90sec between sets During rest, complete 5x Dips, at Rings or […]
PE/SE (accumulation) 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 reverse flies, use light weight DBs or cross-symmetry bands Then: 10x Pull Ups 20x KB Head Cutters 30x Dips (bench, bar, or rings) 40x Anchored Leg Lowers 50x Ball […]
PE/SE 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m OH walking Lunge – forward backward one arm then switch sides Then: 5 to 1 (per side) TGU Ladder between “rungs”, do 15m bear crawl (so 6 TGU per side + 15m […]