PE/SE 10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat squat jumps 3 x 5 tuck jumps 3x 5 Then: 10x Front Squat (or Goblet Squat) 10x Box Jumps 5x each weight heavy/light med ball sit throws (one person throws, other person […]
PE/SE 10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat 3 x 8 good mornings 30m OH walking lunge (forward/backward each side) Then: 5x per side TGU + 10x Pull Ups (or Body Rows) + 500m ski/row for time 4x per side […]
PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat 30m tactical lunge 2 x 5 squat jumps Then: 6:00 30sec work /30sec rest step ups weighted – don’t put weight down 2:00 total rest 6:00 30sec work /30sec rest head cutters – […]
PE/SE 10:00 warm up ski/row 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat 3 x 8 goblet squats 2 x 30m tactical lunge Then: find weight for step ups (weight at FR) Then: 5 per side weighted step ups – hold weight at FR 30m […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat 3 x 5 Squat Jump 2 x 10 KB Swings Then 5x Ball Slam (heavy ish) + 10x Split Jumps (total reps; can be weighted) 10 rounds for time time? rest 5:00 Then Ab […]
PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 squat jumps 3 x 5 tuck jumps Then: 10x Cleans (or Head Cutter Snaps with a single KB) 500m ski or row go hard 🙂 2 min rest 3 rounds […]
PE/SE Warm up 10:00 ski or row 2 x 8 Shoulder Opener 2 x 5 Cuban press Mobility work 3 x 5 Wall Squats 30m OH Walking Lunge 2×30/30sec hard/easy at machine of choice – open up lungs a bit 🙂 Then: (can partner up and have P1 start on step ups, P2 start on […]
POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 3 x 8 goblet squats 2 x 5 squat jumps 2 x 5 tuck jumps then – 5x box jumps @ 20” 5x box jumps @ 24” 5x box jumps @ 30” 60sec […]
POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 3 x 8 goblet squats then – 5x Body Row 15x Whip Smash 60 sec plank, 30 sec one foot elevated/30 sec other foot elevated off the floor. 90sec rest 5 rounds then […]
POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 2 x 5 squat jumps 2 x 5 tuck jumps then 10x split jumps (total) weighted if appropriate 10x kb spike swings 60 sec rest 5 rounds then – 10x Ball Slam 60 […]