10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 30m OH Walking Lunge (Fwd, Bkwd, Switch arms) Then: 3x/side TGU 5x KB Swing X5 Rounds Then: 30-20-10 Ball Slam Deck Squat Calories @ Machine Then: Cool Down + Stretch
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 15m/direction Banded Lateral Squat Walk Then: 5x Goblet Squat 5x Push Press X5 Rounds Then: 6x Burpee 30s Swimmer 6x Pull Up X4 Rounds Then: “Hateful Eight”- 8x30s HARD/30s LESS HARD
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×8 Good Morning Then: 5x/leg SLSLDL 5x Dip X5 Rounds Then: 6x RMM 30s OH Hold 8x Pullover X4 Rounds Then: 5x200m Ski/Row; 1min Rest between rounds
10:00 Warm Up + Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2x30m Tactical Lunge 2×5 Push Up Then: 5x/leg Step Up 5x Chest Press x5 rounds Then: 10x(total) Landmine Russian Twist 6x Strict Press 30s Plank 30s Sprint @ Machine x4 Rounds Cool Down with Mobility work
10:00 Warm Up + Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 3×6 Deep Hip Opening Goblet Squat Then: 5x Front Squat 15m Sled Pull x 5 rounds Then: 5x Pull Up 60m Farmer’s Carry 30m Rock Carry x4 Rounds Then: 4x250m Sprint (1:1::Work:Rest)
10:00 Warm Up + Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2x30m Tactical Lunge Then: 5x/leg Split Squat 5x Strict Press x 5 rounds Then: 10x Anchored Leg Lower 6x Push Up 10x/side Side Plank Hip Lift x4 Rounds Then: 8x20s HARD/20s REST @ Machine
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×5 Half kneeling KB Up press Then: 5x (Per side) SLSLDL 10x Landmine Squat to OH press 10x Plate Halo or Bulgarian bag swing per side 10 Calories on Machine of choice X5 Rounds, minimal rest […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×30/30 Pushpress/OH hold Then: 5x Deadlift 8x Pushpress 60 sec sprint on machine of choice X5 Rounds, Minimal rest Then: 10x Split Jumps (weighted for challenge) 8x Body Rows 150m Sprint on Machine of choice X4 […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×10 Squat Jumps 2×5 Body row Then: 12 minute AMRAP: 10x Box Jumps 10x Ball Slams 10x Bent Over Row 10x Pullups Then: 30 sec side plank hip lift 30 sec hollow body hold 30 sec Kayaker 30 sec […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 SLSLDL (Per side) Then: 5x (per side) Weighted Step Up with high Knee drive 150m sprint on Machine of choice X3 Rounds, Minimal rest Then: 5x (Heavy) Front Squat 200m Sprint on Machine of choice X3 Rounds, Minimal […]