10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 2×10 Side Lying Leg lifts 2x 30sec work/30sec hold Push Press Then: 5x Per side skaters lunge with landmine or sliders 6x Ball Slams x5 rounds (Rest as needed) Then: 6x Goblet Squats 15m Bear Crawl 5x Pushups x 4 rounds minimal rest […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 3×5 Pushups 2x30m Tactical Lunge Then: 10x Split Jumps (5x Per side) can be 10x per side athletes choice. 5x RMM x 4 rounds (Rest 60 sec or so between) Then: 10—-1 Pullover Ladder. (20 sec ring support between each rung ) Then: […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 3×5 SLSLDL Then: 5x Split Squat (Per leg) weighted KB at chest 10x Whip Smash (Go Hard) x 5 rounds (Rest 30-60 sec between) Then: 30-60 sec Squat hold with Landmine 10x Kayaker 8x GHD sit up or Weighted Sit up or SU […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 2×8 Squat jumps 2×5 Tuck Jumps Then: 5x Box Jumps 8x Pushpress x 5 rounds (Rest 30-60 sec between) Then: 15m Sled Push 15m Sled Pull 5x Dips (Bar, rings, bench) x 4 rounds minimal rest Then: 4x250m Ski/Row. 1:1 work/rest Cool Down […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 3×6 Goblet Squats Then: 6x Deadlifts (Medium Weight) 6x Box Jump – watch form due to leg fatigue 6x Pushups – toes or knees, rings, bosu… x 4 rounds (Rest as needed for form) Then: 10-1 Floor Press/Leg Lower ladder […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 3×5 (light) Push Press Then: 5x Step up with high knee drive, weighted barbel on back, DBs in hands, or KBs in front rack 5x Bent over row (double or single arm) x 5 rounds (Rest 30-60 sec between) Then: […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 30m OH Walking Lunge (Forward/backward, switch) Then: 5x Split Jumps (Per side) 5x Strict Press x5 rounds (Rest 60 sec or so between) Then: 10x Deck Squats (Or feet to hands) 30-60 sec plank (Per side. add shoulder tap for challenge or drop […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 30m Single Arm OH Walking Lunge (forward/backward then switch) Then – Warm up to heavy Split Squat (hold at chest or at sides) and Bent over Row Then – 3x Split Squat […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 5 per side Half Kneeling KB up press Then – Warm up to heavy Dead Lift Then – 5x Dead Lift 10x Plate Halos each […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Good mornings 3 x 5 Reverse Flies Then – warm up to heavy SLSLDL (can use KB or BB) Then – 5x per side SLSLDL 8x Dips (rings/bars/bench) x […]