10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 Ass to Bench Single leg squat 2 x 10 Good Morning Then: work up to Heavyish Deadlift Then: 5x Deadlift 10x GHD Sit Up 60 sec FLR x 5 Then: 5x Floor Press 5x Floor […]
Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats – deep, hip opening, focus on posture 2 x 30m Tactical Lunge Then: Warm up to Back Squat Heavy (3 rep weight) Then: 6 x 3 Back Squats […]
POWER 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 5 squat jumps 30m OH Walking Lunge (forward/backward each arm) Then: 8x Head Cutters 5x Split Jumps per leg (or sled push if jumping a no go) 6 Rounds, rest ~1min […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 Ass to Bench Single leg squat 2 x 10 Good Morning Then: work up to heavyish step up Then: 5x Step up per leg 10x GHD Sit Up, or weighted […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 6 Goblet Squat deep with hip opening and postural work! Then: Work up to heavy Front Squat Then: 6 x 3 Front Squat Rest ~2min between sets During rest, complete 5x […]
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 OH Walking Lunge Then: Warm up to heavy TGU Then: 3 x TGU per side Rest ~2 minutes between sets During rest, complete 5x Bent Over Row 6 Rounds Then: 5x […]
POWER 10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 6 deep goblet squat with hip opening stretch 2 x 5 squat jump Then: Warm up to Back Squat – not too heavy Then: Dynamic-Isometric Back Squat Bar + Chains […]
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 3 x 8 goblet Squat deep with hip opening and postural work! Then: Work up to heavy Front Squat Then: 6 x 3 Front Squat Rest ~2min between sets During rest, complete 5x […]
Strength + Supplemental 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Tactical Lunge x 2 Then: Work up to heavy SLSLDL, @ BB or KB Then: 6 x 2 SLSLDL In between sets 10x Push ups (ring push ups, archers, etc) […]