10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30sec squat / 30sec squat hold (no weight) 2 x 30sec push press / 30sec OH hold (light warm up weight) Any additional mobility/stability work on own Then – 25x Body Row 50x Goblet […]
10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 3 per side Maxercist Row Any additional mobility/stability work on own Then – 2x TGU per side 5x RDL (KBs or DBs) 15m Weighted Walking Lunge (same weight as RDL – hold at sides […]
10:00 warm up + Mobility 2×8 shoulder openers 2 x 5 cuban press 3×5 wall squats 2 x 8 Goblet Squats Then: 3x per side Swing Snatch (or clean and Press) + Reverse TGU + Windmill Then: – Teams if necessary one group does first piece of workout, other group does second then switch Back […]
10:00 warm up + Mobility 2×8 shoulder openers 2 x 5 cuban press 3×5 wall squats 3 x 3 Maxercist row 2 x 10 Good Morning Then: 10x DL -reasonable weight 10x Split Jump – total 60m Farmers Carry – heavy x 4 Then: 5x Floor Press 10x Floor Wiper 5 each direction. x 4 […]
10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 Squat Jumps 3 x 10 Push Press Any additional mobility/stability work on own Then – 10x Clean and Press (medium weight, BB or KB) *Can try a Clean and Split Jerk for additional […]
10:00 warm up + Mobility 2×8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 squat 2 x 10 KB Swing 2 x 5 tuck jump Then: Work up to heavy BB or KB clean Then: 5x Clean + 150m Row or Ski Rest 60 secs x 5 Then: […]
10:00 warm up + Mobility 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 8 good morning 2 x 5 squat jump Then: 10x Heavy KB Swing 10x Landmine Squat Press – 5 per arm, alternate arms, hold squat while pressing rest some 5 rounds Then: 30 […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 Single leg ass to bench Then: 5x Weighted Step Ups 10x Plate Halo (per side) X5 rounds (Rest 60-90 seconds per side) Then: 8x Ball slams 15m Plank sled or KB pull 5x […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 3×5 Pushups Then: 5x Front Squats 5x Pullovers X5 rounds (Rest 60-90 seconds in between) Then: 8x Bent Over Row 8x Reverse Fly 30-60 sec mountain climber X5 rounds Then: 8x […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 KB stretch and Press Then: 5x RDL 20 sec ring support X5 rounds (Rest 60-90 seconds in between) Then: 10x “Thruster” with landmine 5x KTE or 10x Feet to hands […]