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 or assisted pistol Then: 5x Split Squats 5x Pullovers X5 rounds (Rest 60-90 seconds in between) Then: 10x Headcutter 10x Russian Twist with landmine 30-60 sec Ring Support […]
Strength 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 30sec/30sec (hold) push press – light weight Then: 5x Front Squat 5x Half kneeling KB-up Strict press X5 rounds (Rest 60-90 sec Between) Then: 8x Chest Press 5x Pullups 60 […]
Strength 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 30m OH walking lunge (Forward/backwards, then switch) 2×5 Pushups Then: 2x TGU 6x Body Row X6 rounds(Rest 60-90 seconds between) Then: 10x Decksquat 10x KB Swing X 4 rounds Then: Cool down/Stretch
Strength 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 Deep Hip Opening Goblet Squats Then: 5x Back Squats 6x Dips (Rings/Bar) X5 rounds (Rest 60 seconds between) Then: 8x Burpee 5x KTE or 10x Feet to hands 15m Sled Pull X5 […]
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 Deadlift 5x Strict Press single leg single arm X5 rounds (rest 60 seconds between) Then: 8x Pullovers 30-60 sec Ring Support 10x Kayaker X5 […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Single Arm OH walking lunge (forward and backward, then switch) Then – “On the Minute” 10cal Ski Erg or Rower 10x Pull Ups 10x Sit Ups 10x Ball Slams 10x Burpees […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Then – KB Complex, 10 of each movement… Around the World Figure 8s (switch directions at 5) KB Swings (single arm 5x each side for extra challenge) Goblet Squat Halos Windmills (switch sides at […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats work on mobility/stability 2 x 10 frog hops 2 x 5 maxercist row Then – 8 to 1 ladder (per side) Split Squats – hold weight at chest After each rung, complete 5x Flying Burpees Rest as […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats work on mobility/stability 2 x 30m Tactical Lunge Then – 10x Body Rows 20x Head Cutters 30x Push Ups 40x Anchored Leg Lowers 50x Ball Slams 40x Sit Ups 30x Push Press 20x Goblet Squats 10x KTE […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 Frog Hops 2 x 30m Tactical Lunge Then – 5x Head Cutters (medium heavy weight) 10x Split Jumps x 5 rounds, rest 30-60sec between rounds Then – 12x Seated Med […]