Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 5x TGU per side (light, use as warm up to DL) Then: Warm up to ~75% 1RM Dead Lift Then: 5 x 5 Dead Lift – hex / BB / KB Rest 60sec […]
Strength 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 Tactical Lunge 2 x 5 Reverse Fly Then: 5x per leg Weighted Step Up – Front Rack focus on posture 15m Heavy Bear Crawl Rest 60sec x5 (athletes can pair […]
Strength 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 2 x 30m Tactical Lunge Then: Warm Up to ~75% 1RM Back Squat Then: 5 x 5 Back Squat Rest 90sec […]
PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2x 30/30 DB PP (push and hold) 2x 30/30 Squat (squat and hold) then: 10x Pull up+ 20x HeadCutter + 30x box jump + 40x Proper Push ups + 50x Deck Squat (Wall Ball if […]
PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2 x 5 Goblet squat 3 x 5 Squat jumps then: Workout: 10x KB Swing 2:00 minute Row/SKi or Airdyne. go hard – set a goal from pace maintain pace for all three rounds. 1:00 […]
PE/SE 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 30 OH walking lunge – forward and backward then switch arms. Then: Stations: rotate through every min on the min. Athletes have 60 sec to complete the station, their rest is the remainder of the 60 secs […]
PE/SE 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 Maxercist down 2 x 10 Good Morning Then: 5x DL 10x KB Swing 60m Farmers Carry 10x Clapping Push up, or regular or try clapping push up on knees x 5 Then: The Hateful […]
PE/SE 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats Then: 6 way BB Complex (can be done with Kbs or DBs which ever is more appropriate for athlete) 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Push Up […]
PE/SE 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 4 x 30/30 machine of choice to open up the lungs a bit Then: Then: 10x Ball Slam + 5x Pull Up x 10 rounds – reduce rounds for the less fit Then: 10x Halo + 5x […]
Power 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 5 Squat Jumps 2 x 8 Push Press Then: Warm up to Clean and Press (same weight for both) – can be with BB, 2xKBs, or single KB (so basically a […]