10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 KB up half kneeling OH press 2×10 Frog Hops Then: 5x Pushpress 20x Whip Smash or 10x KB swing – if larger class X5 Rounds, rest as needed Then: 10-1/1-10 ladder of Goblet Squats GHD or weighted Sit […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 2×5 (Per side) KB press and stretch Then: 5x Clean and Press (KB or BB) or Headcutter 20x Kayakers (Total) X5 Rounds, rest as needed. Then: 10x Weighted Walking Lunge 30 sec (Per side) Side Plank […]
10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2x30m Tactical Lunge 2 x 8 Good morning Then: 5x Deadlift 15m Sled Push Heavy 30x mtn climber x 5 Then: 6x Heavy Goblet Squats 8x Ball Slam 5 Rounds, […]
10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 Good morning Then: 5x RDL 10x Ball March or Feet to hands on the floor Rest 1-2 minutes between sets x 5 rounds Then: 10 – 1 […]
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 3 x 6 Goblet Squat Then: 5x Back Squat 8x KTE (knees to chest or stability ball pass on floor) 5x Push Press 5 Rounds, rest as necessary Then: 5x […]
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 10 good mornings 30m Tactical Lunge Then: Warm up to SLSLDL heavy (BB or KB) Then: 3x SLSLDL per leg 5x Dip – Bar, Rings, Bench Then: 15m Heavy sled […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 Good Morning 2 x 6 Deep Goblet Squat Then: 5x Back Squat 5x Pull Ups 10x GHD/Atomic or regular Sit Ups – can be weighted 5 Round Then: 5x […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 30m Tactical Lunge 3 x 3 maxercist row Then: 5x Split Squat per leg, hold weight at chest 5x Bent Over Row x 5 rounds Then: 5x Chest Press […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2x30m Tactical Lunge Then: Warm up to Heavy Split Squat – can hold weight at chest or at sides in Farmers Carry Then: 3x Split Squat per Leg 5x Body Rows (feet […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 10 Good Mornings Then: 5x SLSLDL per leg 5x Strict Press x 5 rounds Then: 5x Ball Slams 5x KB Swing 60sec Side Plank Hold , can be standard, FLR […]