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 […]
Strength 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 3×6 Goblet Squats 30sec/30sec (hold) push press – light weight Then: 5x Front Squat 5x Half kneeling KB-up Strict press X5 rounds (Rest 60-90 sec Between) Then: 8x Chest Press 5x Pullups 60 […]
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 5 Push Ups Then – Warm up to heavy Dead Lift (Hex/BB/KB) and Chest Press (Bench/BOSU/Floor) Then – 5x Dead Lift 5x Chest Press X 5 […]
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 2 x 8 Good Morning Then: Warm up to RDL weight – BB or heavy KB Then: 5x RDL 30 sec Mtn climber 30 sec […]
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 2 x 8 Push ups Then: Find weight for heavy chest press. This can be Bosu chest press, bench chest press or a proper Bench […]
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 2 x 8 Good Morning Then: Warm up to RDL weight – BB or heavy KB Then: 5x RDL 30 sec Mtn climber 30 sec […]
STRENGTH #13 10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 3 x 5 Wall squat 2 x 8 Push ups Then: 6x Chest Press, can be Bench press or Bosu Chest press 30 sec Ring support x 4 rounds, rest as needed Then: 10x Split Jump (total) 10x GHD Sit […]
STRENGTH #8 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 2 x 8 Push ups Then: Find weight for heavy chest press. This can be Bosu chest press, bench chest press or a […]
STRENGTH #4 10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 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 or […]
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 10 Frog Hops 2 x 5 Single Leg “OTB” Squat (off the box) Then – 10x Weighted Walking Lunge – hold KB at chest 10x KB Swing (same weight as […]