10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m OH walking Lunge (Forward/backward- switch) Then: 3x TGU (Per side) 5x Bent Over Row X6 Rounds, Rest 1-2 minutes between rounds Then: 8x KB Swing 30-60 sec FLR/front Plank 60m Farmers Carry X4 Rounds, Rest as […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×6 Goblet Squats 2×5 KB OH press and stretch (Can do half kneeling if more comfortable) Then: 5x Back squat (Pause at 3 points on the lower. Power up. Can use chains if appropriate) 5x Single KB […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2x30m OH walking Lunge (Forward/backwards, switch) Then: 5x (Heavy-ish) SLSLDL 5x Pullovers X5 Rounds, Rest 1-2 minutes between sets Then: 10x Head cutter 30 sec Ring support (Rings or bar) 60 sec Mountain climber X5 Rounds, rest […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×5 SLSDL (Per side) Then: 10x (Total) Heavy Weighted Walking Lunge 8x Dips (Bar/Rings) X5 Rounds, Rest as needed to maintain form Then: 5x RMM 30-60 second V-sit Hold 10x Windshield Wiper (Can lock weight over chest […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Deep Hip Opening Goblet Squats Then: 5x (Heavy) Goblet Squat (Add bosu ball for challenge) 10x Whip smash (or KB Swing if more appropriate) X5 Rounds, Rest 1 minute between rounds Then: 10x Bent […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Good Morning 2×5 Single arm KB OH Press and Stretch Then: 5x (Heavy-ish) RDL 10x Pushpress X5 Rounds, Rest 1-2 Minutes per rounds Then: 10x Split Jumps 5x Pullups 8x Ball Slams X4 Rounds, rest as […]
10:00 warmup 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m OH walking Lunge (Forward/back-switch) Then: 3x TGU (Per side) 5x Bent Over Row X6 Rounds, rest 1-2 minutes between rounds Then: 8x Floor Press 10x Windshield Wiper or Floor Wiper 10x (Total) Bird dog on back with […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×6 Deep hip opening Goblet Squats Then: 5x (Heavy-ish) Backsquat 8x Pushups (Rings, bosu, knees, toes) X5 Rounds, rest 1-2 minutes between rounds Then: 15m (Heavy) Sled Push 15m Sled pull (use Kb if sled is too […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Tactical lunge Then: 5x SLSLDL (Per side. Can use KB or BB) 5x Strict Press (Add standing on a bosu ball for challenge) X5 Rounds, rest 1-2 minutes between rounds Then: 10x Anchored Leg Lowers 5x […]
Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep hip opening Goblet Squats Then: 10—1 Deadlift ladder 20 sec mountain climbers between each “Rung” of the ladder (Rest as needed to maintain form) Then: 8x Pullovers 10x Windshield Wipers 10x Anchored Leg lowers X4-5 Rounds (Rest as needed to maintain form) Then: […]