10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 × 5 OHS + SOTS 3 × 5 squat jumps Then: 3x RMM (fairly heavy) 8x Deck Squat 10calorie sprint @ machine of choice X 5 rounds, Rest 60-90sec between rounds Then: 30m Sled […]
10:00 warm up + Mobility 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 5 Squat Jump Chest opening on Foam roller or bench Then: 10x Ball Slams (medium heavy) 5x per side Split Jumps (can be weighted DBs at sides) X 5 rounds, rest 60sec between […]
10:00 warm up + Mobility 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 10 Good Morning 3 x 5 Squat Jump Then: * Can do single leg weighted step up with a speed component if jump not ok for athlete. (Would be 5 per side @ […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 5 per side Half Kneeling KB up press Then – Warm up to heavy Dead Lift Then – 5x Dead Lift 10x Plate Halos each […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 5 SOTS press with PVC Then – Warm up to heavy-ish back squats – can use chains for extra stability challenge Then – 5x Back Squats (bar plus chains?) 5x […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 30m Single arm OH Walking lunge (forward/backward then switch) Then – Warm up to heavy TGU Then – 2x per side TGU (heavy) 3 Pull Ups (minimal assistance; can be weighted if […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 5 reverse flies (light DBs or bands) 3 x 6 goblet squats – deep, hip opening + focus on posture Then – Warm up to heavy Front Squats Then – […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 3 per side single leg butt to bench squat 3 x 5 push ups Then – Warm up to heavy Dead Lift (BB, KB, or Hex bar) Then – 5x […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Good mornings 3 x 5 Single arm/leg OH press (stand on R leg, push with L arm, then switch) Then – warm up to heavy-ish SLSLDL (can be with […]
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 5 SLSLDL per side 3 x 5 OH Press and stretch Then – Warm up to heavy TGU Then – 2x per side TGU 8x Body Row X 5 rounds, rest […]