10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2 x 8 KB Swing 2×5/side KB halo in lunge Then: 6x BB (or KB) Cleans 20x Whip Smash X5 rounds, rest as needed. Then: 60m Farmer’s carry 30m Rock carry 10x Windshield wipers – can be total […]
Strength #17 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 3 SLSLDL Then: 5x Deadlifts 30m Farmers Carry X5 Rounds, Rest 1-2 minutes between Rounds Then: 10x Windshield Wipers (can be weighted with DBs or […]
Strength #10 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m single arm OH walking lunge (Forward, back- switch) Then: 5x Step Ups (Per side) 5x Push Press X5 Rounds, rest as needed Then: 60sec […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 2×5 Reverse Fly Then: 5x KB Swing 10x (Per side) Kayaker with weight X5 Rounds, rest 1-2 minutes between rounds Then: 5x (per side) Lunge to OH press with Landmine 60m Farmers Carry 30m Rock Carry X5 Rounds, rest […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x 30m Tactical Lunge 2×5 Body Rows Then: 5x (Per side) Split Jumps, can be weighted use light weight 5x Pullups X5 Rounds. Rest 1-2 minutes between rounds Then: 10x Decksquats 60sec Farmers Carry 10x (Per side) Landmine Russian twist X4 Rounds, […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 30m Single Arm OH Walking Lunge (forward / backward then switch) Any additional mobility/stability work Then – 6-way BB or KB Complex 6x Dead Lift 6x Bent Over Row 6x Hang Clean 6x Front Squat […]
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 Split Squat (hold at chest or at sides) and Bent over Row Then – 3x Split Squat […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x 30m Tactical Lunge 2×5 Single leg ass to bench Then: 10x Step up with High knee drive 5x RMM 250m Sprint on machine of choice 60m Farmers Carry X5 – minimal rest Then: 10x Deck Squats 60 sec plank/FLR 8x Burpee X4 […]
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 Split Squat (hold at chest or at sides) and Bent over Row Then – 3x Split Squat […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x 30m Tactical Lunge 2×5 Single leg ass to bench Then: 10x Step up with High knee drive 5x RMM 250m Sprint on machine of choice 60m Farmers Carry X5 – minimal rest Then: 10x Deck Squats 60 sec plank/FLR 8x Burpee X4 […]