10:00 warm up 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 Maxercist Row Then – Warm up to heavy-ish Front Squat Then – 5x Front Squats – can add chains for extra challenge 5x Dips […]
10:00 warm up 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 Reverse Flies (with DBs or cross-over symmetry bands) Then – Warm up to heavy Dead Lift and Pull Over Then – 5x Dead Lift (heavy) 5x […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Deep Hip Opening Goblet Squats Then: 10 – 1 Goblet Squat ladder 20 sec sprint on machine of choice between rungs of ladder Then: 10x Deck Squats 30-60 sec side plank per side (Add in stability ball for challenge) 10x Kayaker total […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 3 x 8 goblet squat deep with hip opening and postural work! Then: 6x heavy goblet squat 10x russian twist with landmine, can be 5 per side or ten athletes choice […]
10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability work on own 2 x 5 per side Single Leg Squat to bench Then – 5x Split Squats (per side), can hold weight at chest or at sides 5x RMM 60m Farmer’s Carry […]
10:00 warm up + Mobility 2×8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 squat 2 x 10 KB Swing 2 x 5 tuck jump Then: Work up to heavy BB or KB clean Then: 5x Clean + 150m Row or Ski Rest 60 secs x 5 Then: […]
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: warm up to 5RM Push Press (BB/KB/DB athletes choice) Then: 5x RMM 5x Deck Squat 20 sec ring support 5 rounds Then: warm […]
Strength 10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 30m OH walking lunge (Forward/backwards, then switch) 2×5 Pushups Then: 2x TGU 6x Body Row X6 rounds(Rest 60-90 seconds between) Then: 10x Decksquat 10x KB Swing X 4 rounds Then: Cool down/Stretch
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 squat jumps 2 x 10 goblet squats (deep, hip opening) Then: 5x Cleans (BB or KB) 5x per side Step Ups 10x Deck Squats X 5 rounds, minimal rest Then – […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 Good Mornings 2 x 5 Push Ups Then – Warm up to Heavy Dead Lift Then – 3x Heavy Dead Lift 6x Dips (Rings/Bars/Bench) X 6 rounds, rest 60-90sec between […]