10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 10 Good morning 3 x 5 Push ups Then: 3x (Heavy) Deadlift (Bar, KB’s, Hexbar) 5x Chest Press (Bench, bosu ball) X6 Rounds, rest 1-2 minutes between rounds Then: 15m Bear Crawl (Plank shoulder tap […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep hip opening Goblet Squat 3×5 Single Arm OH Press Then: 10x Deadlift (Medium weight) 10x Pushups 10x Sit up (Weighted, can be GHD) 10x Kayakers (Can be weighted) 10x Bent Over Rows X4-5 Rounds (Rest as needed to maintain form) Then: […]
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 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 Strict OH Press KB up half kneeling Then: On the minute of: 10x Deadlift 10x Pushpress 10x Ball Slams 10x GHD Situp/Weighted Setup X5 (Complete each exercise within a minute. Whatever you have left of the minute is rest […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 3×6 Goblet Squats Then: 6x Deadlifts (Medium Weight) 6x Box Jump – watch form due to leg fatigue 6x Pushups – toes or knees, rings, bosu… x 4 rounds (Rest as needed for form) Then: 10-1 Floor Press/Leg Lower ladder […]
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 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 3×6 Goblet Squats Then: 6x Deadlifts (Medium Weight) 6x Box Jump – watch form due to leg fatigue 6x Pushups – toes or knees, rings, bosu… x 4 rounds (Rest as needed for form) Then: 10-1 Floor Press/Leg Lower ladder […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 10 Good Mornings 3 x 5 Bent Over Rows (light to medium weight) Then – Warm up to Heavy(ish) Dead Lift Then – 5x Dead Lift (heavy-ish) 3x RMM (also heavy) X […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats Then: BB/KB Complex: 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Pushpress 6x Pushup 500m ski/Row X3 Rest: 3:00 at the end of each set Then: 40, 30, 20, 10 Calories of choice on machine. 1:1 […]
10:00 warm up + Mobility 2×8 shoulder openers 2 x 5 cuban press 3×5 wall squats 3 x 3 Maxercist row 2 x 10 Good Morning Then: 10x DL -reasonable weight 10x Split Jump – total 60m Farmers Carry – heavy x 4 Then: 5x Floor Press 10x Floor Wiper 5 each direction. x 4 […]