10:00 Warm up Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 30m Tactical Lunge 2 x 5 Squat Jumps Then: Warm up to split squat (heavy-ish) and box jump height Then: 3x Split Squat per side 8x Box Jumps 60sec Rest x 6 rounds Then: […]
10:00 Warm up Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 3 x 3 each side SLSLDL (Break up into teams if drop is larger than 3) Then: (Team 1) Find 3 rep weight for BSSU (fairly heavy) Then: 3x each side BSSU 4x each […]
10:00 warm up ski/row/bike Work on mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 10 good mornings (Break up into teams if group is larger than 3 people) Then: (Team 1) Warm up to heavy Dead Lift Then: 6 x 3 Dead lift Rest 1-2 […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 SOTS Press 3 x 6 Deep Goblet Squat – posture, hip opening Then: Work up to heavy-ish OHS (or stay light and work on mobility) Then: 5 x 5 OHS rest […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 10 Good Mornings with PVC or strap across shoulders 2 x 10 DB Push Press (light, warm up weight) Then: 5x RDL (medium heavy weight) 15m Weighted walking lunge (hold in Farmers Carry) […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Single leg ass-to-bench squat 2 x 5 Squat Jumps Then: Find height for Box Jumps (can do KB Swing if not jumping), and weight for walking lunges (shouldn’t be super heavy) Then: […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet Squats – deep, focus on posture and hip opening 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then: Front Squat / Box Jump Complex – 10x FS / 10x […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 3 KB Press & Stretch 2 x 5 Squat Jumps 2 x 5 Split Jumps (each leg) Then: Warm up to Jerk (or push press if more appropriate) Then: 6 x 3 Jerk […]
Strength 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 3 SLSLDL with KB 3 x 3 Ass to bench OH Mobility – OH Reach floor or bench Then: Heavy weighted Step up. Find appropriate weight, Kbs or Dbs held in hands at sides. […]
PE/SE 10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2×30/30sec DB PP / OH Hold 2×30/30sec squat/squat hold Then: 500m Row/Ski (go hard) 30x Push Up 30x Goblet Squat 30x Anchored Leg Lowers 30x DB Push Press 30x Pull Overs 500m […]