10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 30m Tactical Lunge 2 x 5 Push Ups Then: Find weight for heavy-ish Push Press Then: 5x Push Press (heavy-ish) 12x Split Jumps (total; can add weight if appropriate) 6 Rounds, rest 30sec […]
POWER 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 30m Tactical Lunge 3 x 8 Goblet Squats Then: 10x Head Cutters (not super heavy) 10x Deck Squats 30sec Mountain Climbers 5 Rounds, rest 60sec between each round Then: 8x Pull […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m tactical lunge Then: Work up in weight to heavy step up, focus on a pause before stepping much like the BSSU Then: 3x Step up per leg 5x Deck Squat x 6 […]
POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 2 x 6 goblet squat 2 x 5 squat jumps Then: 6x Goblet Squats heavy 15m Sled Push FAST 6 rounds, rest 1 minute between rounds Then: 5x Pull Ups 10x Deck Squats […]
Power Endurance 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 30m Tactical Lunge 2×30/30sec hard/easy @ machine of choice to get things moving… Then: 5x per leg Split Jumps (Weighted if appropriate) right into 30m Front Rack Carry (heavier weights) […]
10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 10 KB Swings Then: 15m heavy sled push fast! explosive power 10x ball slams 30sec OH Plate Hold 5 rounds, minimal rest 5:00 rest Then: 10x Deck Squats 8x Push […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 2 x 10 good mornings Then: Warm up to heavy Dead Lift Then: 6 x 3 Dead lift Rest 1-2 minutes between sets Then: 5x Floor Press – DB or KBs 10x Deck […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m OH walking lunge, forward and backward Then: 5x RDL 10x KB Swings 5x Pull Overs (heavy) x 5 rounds, rest some between rounds to recover; weights should be heavy. Then: 10x Deck […]
Workout: Strength Endurance Warm up 10:00 2 x 8 Shoulder openers 2 x 8 Y’s & 90/90 with Cross Over Sym 3 x 5 Wall Squat 2 x 10 DB PP 3 x 8 Goblet Squats Then: 50x Pull-up + 30x Deck Squats 50x Push-up + 30x Frog Hops 50x Squat + 30x DB PP […]