Strength #13 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 goblet squats 3 x 5 Push ups Then: 5x Front Squat (Barbell, KB’s in front rack position) 5x Dips (Bars/Rings/Bench) X5 Rounds, Rest 1 […]
Strength #12 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 maxercist row Then: 5x Split Squat per leg hold weight at chest, front rack or single DB 5x RMM X5 Rounds, rest 1-2 minutes […]
Strength #11 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Deep hip opening goblet Squat Then: 5x (Heavy) Backsquat 5x Bent over row (Modify to bench, single arm if needed) X5 Rounds, Rest 1-2 […]
Strength #10 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m single arm OH walking lunge (Forward, back- switch) Then: 5x Step Ups (Per side) 5x Push Press X5 Rounds, rest as needed Then: 60sec […]
Strength #9 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 6 Deep Goblet Squat with hip opening Then: 6x Head cutter 5x Pull ups X5 Rounds, rest as necessary Then: 8x Burpee 10x Weighted Sit […]
Strength #8 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Tactical Lunge 2 x 5 Bent Over Row/or Cross Sym Row Then: 5x SLSLDL (Stand on bosu or balance pad for challenge) 30-60 sec OH plate […]
Strength #7 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 8 Good Morning Then: 5x Heavy RDL (Barbell or KB) 5x KTE or 10x Feet to hands 60 sec rest X5 Rounds, Then: 8x Ball […]
Strength #6 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 Half kneeling OH press, can try with KB bell up for more challenge Then: 2x TGU (Per side) 30 sec clank hold per side […]
Strength #5 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 goblet squats 3 x 5 push ups Then: 5x Front Squat (Barbell or KB’s in a front rack position) 5x Box Jumps Rest 60 […]
Strength #4 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 Ass to bench (Per side) can be assisted holding on to bar in squat rack or band around squat rack. Then: 5x Split Squat […]