10:00 Warm Up machine of choice or jump rope Mobility/Stability Work 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m OH Walking Lunge – forward/backward, switch arms THEN: 3x TGU, per side 5x Pull Ups X 5 rounds, rest 1-2 min btw rounds THEN: 8x Burpees […]
10:00 Warm Up machine of choice or jump rope Mobility/Stability Work 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge 2 x 5 Body Rows THEN: 5x Weighted Step Ups, each side 5x Bent Over Row – can be at bench X 5 rounds, […]
10:00 Warm Up machine of choice or jump rope Mobility/Stability Work 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 6 Goblet Squats, Deep Hip Opening 2 x 5 Push Press THEN: 5x Back Squat 8x Push Ups X 5 rounds- rest 1 min btw THEN: 10x […]
10min warm up ski/bike/row Work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 8 Goblet Squats 3 x 8 Squat Jumps Then – 15min AMRAP (as many rounds as possible) 10x KB Swings 10x Push Press 10x per side Split Jumps (no weight) Then […]
10min warm up ski/bike/row 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 8 Reverse Flies Then – 10x Body Row + 10x KTE 20x Push Ups + 20x Push Press 30x Anchored Leg Lowers + 30x (per side) […]
10min warm up ski/bike/row Work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge Then 10x (each side) Skater’s Lunge Hops 20x Whip Smash 60sec Wall Sit Hold X 3, minimal rest Then – 10x Pull Ups 10x Push Ups 60sec Ring […]
10min warm up ski/bike/row Work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 30m Single Arm OH Walking Lunge (forward/backward, then switch arms) Then – KB Complex – try to use same weight for all movements if appropriate. Minimal rest. 3x TGU each side (this can […]
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Squat Jumps 2×5 Half kneeling KB up press Then: 5x Box Jumps 8x Ball Slams X 5 Rounds, Rest 1-2min between rounds Then: 10x Bulgarian bag swing or plate halo (Per side) 15m Sled pull standing (Can use […]
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 Push ups Then: 5x Reverse Lunge to Step Up with high knee drive (can be weighted) 3x RMM – heavy if possible X5 Rounds, rest 1-2min between rounds Then: 10x Squat Jumps 30m Fast, accelerated […]
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×8 Good Morning (PVC behind shoulders) 2×8 1-arm OH Press & Stretch (knee-down lunge or standing) Then: 5x Deadlift 5x Pullover (Heavy) X5 Rounds Then: 8x Box Jump 20x (total) Kayaker 45s Step Back Lunge X4 Rounds Then: 2000m Ski/Row for time […]