10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 30m Tactical Lunge Then: Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack Then: 5 x […]
10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 3 x 6 goblet squat Then: Warm up to Heavy Back Squat (for 3 reps) Then: 6 x 3 Back Squats Rest 2 minutes between sets, During rest, complete 5x Side Plank […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 2 x 10 goblet squats 20 x wall ball 20 x ball slam then 20 x KB Snatch (10/arm) 20 x TGU (10/arm) 30 x Push Press 30 x Pull up 40 x Split/switch […]
May 14 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat 3 x 6 goblet squat 2 x 20 kb swing then 7:00 30/30 Burpees 2:00 rest 7:00 30/30 Step ups 18/20″ box 2 @ 26# KB 2:00 rest 7:00 30/30 F Squat […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat 3 x 6 goblet squat Then: Pull-up + Deadlift + Box Jump @ 40″ 10-9-8-7-6-5-4-3-2-1 reps of each 3:00 intermission Then: Push Up + Push Press Ladder 10-9-8-7-6-5-4-3-2-1 reps of each
Strength Warm up 10:00 8x shoulder openers 8x Y’s 8x cuban press 3 x 5 wall squats 3 x 3 BSSU for single leg activation Then: Warm up to Dead Lift Then: 5 x 5 Dead Lift In between sets: 10x med ball toss with partner 10# 30 sec dip hold 5x push up Then: Cool […]
Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 x 5 wall squat 2 x 15 Ball Slams 2 x 20 KB Swing 2 x 20 Push Press Then: 20x OHS + 20x GHD Sit up + 30x Front Squat + 30x KTE + 40x […]
Strength 10:00 AD/C2 Warm Up 3 x 5 wall squats 3 x 8 goblet squats 2 x 10 shoulder openers 3 x 5 SOTS 3 x 10 DB PP Then- Front Squat Strength Ladder 2×5 @50%1RM 2×4 @60%1RM 2×3 @70%1RM 2×2 @80@1RM 5×1 @90%1RM Rest 2-3 minutes after 80% Then- Warm up to heavy bosu […]
Warm up :10min 2 x 10 Shoulder Openers 2 x 5 Cuban Press Mobility work 3 x 5 Wall Squat 2 x 10 Goblet Squat 2 x 5 SOTS press 30m OH Walking Lunge Then: Workup to Heavy TGU with Barbell 2 x 5 @ 50% each side 2 x 4 @60% 2 x 3 […]
Power Endurance 10:00 Warm Up Bike 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 OHS + SOTS w/PVC 3 x 10 Band shoulder work Then: 10x DL (light) + 20x Ball slam + 10x FS (light) + 20x Wall ball + 10x OHS (light) + […]