10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 Ass to Bench 2×10 Frog Hops Then: 3x SLSLDL (Per side) – For challenge can add bosu ball or foam pad 5x Chest Press X5 rounds Rest 60-90 seconds per side) Then: 10x […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2x 7x front raise, 7x lateral raise, 7x reverse fly – all with same weight (light) 3×5 Wall Squats 30m OH walking lunge (Forward/Backwards then switch) Then: 3x TGU 5x Pullups X5 rounds (Rest 60-90 seconds in between) Then: 5x […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 Half kneeling OH press with KB up Then: 3x Deadlift (heavy) 8x Pushpress X6 rounds (Rest 60-90 seconds between) Then: 10x Pull Over 30 Sec side plank (Ball between knees) […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Single leg ass to bench or assisted pistol, split squat if knees are an issue Then: 5x BSSU 5x Pullups X5 rounds (Rest 60-90 seconds in between sets) Then: 30m Bear Crawl 5x […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×3 Maxercist row Then: 5x SLSLDL 15m Sled push X5 rounds (Rest 60-90 sec between) Then: 5x RMM 30-60 sec superman hold 10x GHD or sit-up of choice X5 rounds Then: 2000m Ski/Row for […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge Then: 5x Step Ups 8x Body Row X5 rounds (Rest 30-60 seconds between) Then: 6x Bosu/Bench or Floor Press 10x Side plank hip lifts (Per side) 10x Anchored Leg Lowers X5 […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 Push Ups Then – 10 to 1 Ladder of Goblet Squats After each “rung”, complete 20sec Mountain Climbers Minimal rest Then – 10x Pull Ups + 10x Deck Squats + 15x […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 Push Press 2 x 30sec hard / 30sec easy @ machine of choice (or jump rope or frog hops) — open up lungs Then – 8x Ball Slams 200m ski […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 Good Mornings 2 x 10 Bent Over Rows Then – Warm up to heavy SLSLDL – use Landmine or KB/BB Then – 3x per side Heavy SLSLDL 8x Body Rows […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 goblet squats – deep, work on hip opening and posture 3 x 5 each side single leg squat to bench Then – 30m Weighted Walking Lunge – hold weight at chest […]