10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 6 Goblet Squats – pause at bottom, focus on hip opening and posture Then: Work up to weight for Front Squat reasonable for […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 30m OH Walking Lunge – forward/backward each side Then: Warm up to TGU – limit weight if still working on ROM If TGU’s are a […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 push press 2 x 10 good mornings Then: 10x Deadlift 30m Farmers Carry 10x Pull Up 10x Push Up x 5 rounds (best if done one the minute every […]
10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats – deep, hip opening, focus on posture 3 x 5 Squat Jumps Then: Warm up to Deadlift not too heavy Then: 5x Deadlift 10x Ball Slam x 5 rest […]
10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 6 Goblet Squats Then: 8x Goblet Squats 6x Burpees 8x Pull Over Rest ~60-90 seconds 4 Rounds Then: 6x Ring Dips (or bar/bench dips) + 5x (each side) Windshield Wipers + 4 […]
10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 30m Overhead Walking Lunge 2 x 15 Air Squats Then: 3x TGU 8x Box Jump x 5 rounds rest as necessary Then: 10 – 1 Ladder (decreasing for each) Ball Slams + […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Single Arm OH Walking Lunge Then: Find Weight for heavy BSSU Then: 3x each side BSSU 5x Reverse Flies (light) 5x Bent Over Rows (medium heavy) X 5 rounds, rest ~60sec between rounds […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 6 goblet squats deep, hold and stretch Then: Work up in weight for Front Squat (heavy) then 3x Front Squat (heavy) 5x Ring Dips X 6 rounds, rest 60-90sec between rounds Then: […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 30m Single Arm OH Walking Lunge (forward and backward then switch arms) Then: Warm up to weight in TGU Then: 2x per side heavy TGU 5x Pull Ups X 5, rest ~60sec […]
10:00 warm up + mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 Wall squats 3 x 6 Deep Goblet Squat 30m Single arm OH walking lunge – forward + backward w/one arm, then switch. Then: 10x Weighted Walking Lunge (total steps) – hold weight at sides or chest, athlete […]