Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×10 Frog Hops Then: 5x (Per side) Split Jumps – can weight use light weight 10x (Per side) Plate halo or Bulgarian Bag Swing X5 Rounds, Rest 1-2 minutes between rounds Then: 10x Frog hops 10x Body Rows 10x […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Hip Opening Goblet Squat 2×6 Squat Jump Then: 5x (Heavy) Ball Slam 5x Dips – bar, rings, bench X5 Rounds, rest as needed between rounds Then: 10—1 Burpee Ladder 30 sec plank in between “rungs” of ladder Then: 4x250m Ski/Row, […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats Then: 5x Headcutters 8x Body Rows X5 Rounds. Rest 1 minute in between rounds Then: 10—1 Chest press ladder 10x Core of choice in between “rungs” of ladder: Landmine twist, KTE, Plank shoulder tap, Sit ups, Kayaker, Side Plank […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 OH press and stretch (Per side) 3×5 Deep hip opening Goblet Squat Then: 5x (Heavy) Pushpress 6x Goblet Squat X5 Rounds. Rest 1 minute between rounds Then: 10x Burpee Broad jumps 10x KTE or Feet to Hands 30 sec ring support […]
Strength 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 30m Single arm OH Walking Lunge (forward/backward then switch) Then – 5x per side Weighted Split Squat (heavy if possible) 5x Heavy Bent Over Row x 5 rounds, rest 1-2min […]
Strength #14 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 30m Single arm OH walking lunge (forward + backward, then switch) Then – 5x per side Weighted Step ups 8x Pull Ups x 5 rounds, rest ~1min between rounds […]
Strength #13 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 2 x 30m Tactical Lunge 2 x 8 Good Mornings Then – warm up to heavy-ish Front Squat Then – 5x Front Squats (fairly heavy) 5x Chest Press (floor, […]
Strength #12 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 3 x 8 Goblet Squats (deep, hip opening) 3 x 5 per side Single leg squat to bench Then – 30m Sled Push (heavy) 6x Body Rows @ rings […]
Strength #11 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 2 x 30m Tactical Lunge Then – Warm up to fairly heavy RDL (BB or KBs/DBs) Then – 5x RDL (fairly heavy) 5x Heavy Push Press x 5 rounds, […]
Strength #10 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 2 x 30m Single Arm OH walking Lunge (forward + backward, then switch arms) Then – Warm up to TGU fairly heavy if appropriate Then – 2x TGU per […]