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 […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 3 x 10 Good Mornings 3 x 5 Push Ups Then – 5x SLSLDL per side (BB or KB, fairly heavy) 8x Dips (rings/bars/bench) X 5 rounds, rest 60-90sec between rounds Then – […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 5 Reverse Flies (light DBs or bands) Then – Warm up to ~ heavy Front Squat Then – 5x Front Squats – can do with chains on […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 30m Tactical Lunge 2 x 5 Push Ups (**If big class, break up into two groups team 1 / team 2, then switch) Then – (team 1) 30x Split Jumps […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 Goblet Squats – deep, work on hip opening 2 x 10 Frog Hops Then – Find weight for Cleans (BB or KB) – heavy-ish Then – 6x Cleans (~heavy) […]
10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat OH Mobility work on Floor or Foam roller 3 x 5 SOTS press Then: Warm up to RDL 5 rep weight Then: 5 x 5 RDL Rest 1-2 minutes between sets; during rest, do 10x Push Press […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Goblet Squat 2 x 10 Good Morning Then: Work up to Heavy Deadlift, can use BB, KB, or Hex Bar Then: 6 x 3 Dead Lift Rest 2min between sets Then: […]
10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2×30/30sec DB PP / OH Hold 2×30/30sec squat/squat hold Then: 500m Row/Ski (go hard) 30x Goblet Squat 30x Dips (Rings or Bar) 30x Anchored Leg Lowers 30x Box Jumps 30x DB Push Press […]
10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Goblet Squats, deep, hip opening, focus on posture 3 x 3 each side SLSLDL, light, warm up Then: Warm up to Split Squats heavy – can hold weight at chest or at […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Single Arm OH Walking lunge – forward/backward each arm Then: 10x KB Swings 30m Weighted Walking Lunge – hold weight at sides 10x Push Press (same weight as walking lunges?) 5 Rounds, rest […]