Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 3 x 8 Good mornings 3 x 5 Reverse Flies (light DBs or cross-over symmetry bands) Then – Warm up to heavy Dead Lift and Chest Press Then – 5x Dead Lift (heavy […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 Ass to bench Then: 5x Split Squat (Per side) 10x KB Swing 20x Whip smash 30 sec Mountain Climber (FST, Sliders, Regular) X5 Then: 30m Sled Push 15m Bear Crawl 5x Pushups X4-5 Then: 8×30/30 Hard/Easy Machine of Choice.
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 (Deep hip opening) Goblet Squats 2×5 pushups Then: 10—1 Back squat Ladder 20-30 sec OH plate Hold + 60sec interval machine of choice between each “Rung” of the ladder. Then: 10x Burpee 10x Pullups 10x Med ball sit toss or single arm […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Squat Jumps 2×5 high knee march 2×5 Single KB OH Press Then: 10x Box Jumps 2x RMM 8x Box Jumps 4x RMM 6x Box Jumps 6x RMM 4x Box Jumps 8x RMM (Decrease weight on RMM as reps increase as needed) Then: […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet squat (Deep hip opening) 2×30/30 Hard/Easy Machine of choice Then: 10x Goblet Squat 60 sec sprint on machine of choice 60 sec weighted wall sit 4 rounds – minimal rest Then: 10x Walking Lunge, weighted 15m Sled Push 15m Sled pull […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats Then: IWT – 5x Front Squat 500m Sprint on machine of choice 2:00min rest X 3 rounds Then: 20x Step Ups – total 250m Sprint on Machine of Choice 60 secs rest X4 round Then: 30 sec Flutter Kicks 30 […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 3×6 KB Swing 2×6 Pushpress (Light) Then: 5x BB or KB Clean or Headcutter 10x Kayaker x 5 rounds (Rest 60 sec or so between) Then: 10x Whip Smash 15m Plank sled pull (modify by adding KB if sled is too much or […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 2×10 Side Lying Leg lifts 2x 30sec work/30sec hold Push Press Then: 5x Per side skaters lunge with landmine or sliders 6x Ball Slams x5 rounds (Rest as needed) Then: 6x Goblet Squats 15m Bear Crawl 5x Pushups x 4 rounds minimal rest […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Hip Opening Goblet Squats 2×10 Windshield Wipers Then: 5x Isometric Backsquat with Chains (Pause at 3 points on eccentric: 1/4th, 1/2, Full depth. Accelerate up) 10x Plate Halo (Per side. Stand on bosu ball or knee on stability ball for challenge) […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 3×5 Pushups 2x30m Tactical Lunge Then: 10x Split Jumps (5x Per side) can be 10x per side athletes choice. 5x RMM x 4 rounds (Rest 60 sec or so between) Then: 10—-1 Pullover Ladder. (20 sec ring support between each rung ) Then: […]