Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep hip Opening Goblet Squats Then: BB/KB Complex: 6x Deadlift 6x Bent over row 6x Hang Clean 6x Front Squat 6x Pushpress 6x Pushup X4 Rounds (Minimal rest, try to not put the bar/weights down the whole time. Try to Increase weight as you […]
Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Hip Opening Goblet Squats 2×5 KB OH press and Stretch Then: 10—1 Backsquat/Body Row Ladder (10/1,9/2,8/3, Etc) (Rest as needed to maintain form) Then: 10x Decksquats 10x Burpee 10x Side Plank Hip lifts 10x Med ball sit toss or weighted sit up X4 […]
Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good morning Then: IWT- 5x SLSLDL (Per side) 500m Sprint on Machine of choice (or 2 min Airdyne) 60 sec rest X4 Rounds (Minimal Rest) Then: 8x Goblet Squat 250m sprint- Machine of Choice 60 sec Rest X4 Rounds (Minimal rest) Then: 30 sec […]
10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Deep Goblet Squat Can break group up into teams is class is big… Then – (Team One) Warm up to heavy Front squat (can be BB, or goblet or front rack with […]
10:00 warm up + Mobility 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 5 Squat Jump Chest opening on Foam roller or bench Then: 10x Ball Slams (medium heavy) 5x per side Split Jumps (can be weighted DBs at sides) X 5 rounds, rest 60sec between […]
10:00 warm up + Mobility 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 10 Frog Hops 2 x 5 Reverse Flies (light DBs or bands) Then: Warm up to Medium Heavy Clean and Press (Can use BB, 2 KBs, or can do Head Cutter with single […]
10:00 warm up + Mobility 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 10 Good Morning 3 x 5 Squat Jump Then: * Can do single leg weighted step up with a speed component if jump not ok for athlete. (Would be 5 per side @ […]
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 and Press – single arm, alternating; 5 per side. 5 rounds Then: 30 sec sprint /1:00 rest […]
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 3 x 5 push ups 3 x 8 Good Mornings with PVC or light BB across shoulders Then – Warm up to Heavy RDL (can use BB or KBs/DBs) Then – 5x […]