10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 3×5 Push ups Then: 5x Split Jump per side (can be weighted) 10x Whip smash X 5 Rounds, rest about 1 minute between rounds Then: 15m Bear Crawl 5x Push ups 10x Clanks (per side) X4 […]
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 2×10 Squat Jumps Then: 5x Isometric Back Squat (Pause at 1/4th, 1/2, 3/4th and then full depth. Power up. Add chains if needed) 10x Broad jumps X5 Rounds, rest about 1-2 minutes between rounds Then: 8—1 […]
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×30/30 Air Squat/Squat hold 2×30/30 Pushpress/Oh hold Then: 5x Clean + Press (BB, KBs, or Head Cutter with single KB) 60sec Sprint @ machine of choice (or jump rope) X 5 rounds, rest 1-2min between rounds Then: 8x Pull […]
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squat Then: 5x (Heavy) Ball Slam 5x (heavy) KB Swing X5 Rounds, Rest about 1 minute between rounds Then: 30-20-10 ladder of: Pullups Atomic Situp Calories on a machine of choice Then: Cool Down/mobility
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 Good morning Then: 5x Split Jump (can be weighted) 5x (Heavy) Push press X5 Rounds, rest about 1 minute between rounds Then: 15m Sled pull standing 10x Pikes or Knee Tucks – […]
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Push ups 2×10 Squat Jumps Then: 5x Heavy Goblet Squats (or KBs in Front Rack position) 8x Burpees X 5 Rounds, rest about 1 minute between rounds Then: 10—1 ladder of: Anchored Leg Lowers Pull overs (10/10, 9/9/ […]
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 SLSLDL 2×10 Good Mornings Then: 5x Split Squats (per leg) – back foot on BOSU for extra challenge 5x (Heavy) KB Swing X5 Rounds, Rest about 1 minute between rounds Then: 12x Med ball sit toss (with partner […]
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 2×10 Good Morning Then: 5x Isometric dynamic back squat (Add chains for challenge. Pause at 1/4th depth, 1/2 depth/ 3/4th depth and then full depth, power up) 8x Burpees X5 Rounds, rest 1-2min between rounds Then: […]
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×10 Squat Jumps Then: 5x (Per side) Split Jumps (Add weight for challenge) 5x KTE (or 10x Feet to hands on floor) X5 Rounds, rest 1-2min between rounds Then: 30-20-10 of: Goblet Squat Windshield Wipers (total) […]
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×5 Push ups Then: 5x Reverse Lunge to Step Up with high knee drive (can be weighted) 3x RMM – heavy if possible X5 Rounds, rest 1-2min between rounds Then: 10x Squat Jumps 30m Fast, accelerated […]