POWER WO #18 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 5 Squat Jumps 2 x 5 Push UPs Then: 10 to 1/1 to 10 Ladder of each Cleans / Burpees 10/1, 9/2, 8/3…. Then: 5x Pull Overs (heavy) 5x each […]
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 with hip opening 2 x 8 push press (light, warm up weight) Then: 10x KB Swings + 10x Ball Slam X 5 rounds, try to increase […]
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 3 x 6 Goblet Squat 2 x 5 Squat Jumps Then: find appropriate weight for Clean 5x Clean (BB or KB) 8x KTE 60sec rest x 4-5 rounds Then: 10x Body Rows […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 8 Goblet Squats – deep, hip opening, focus on posture Then: (Team 1) Work up to heavy-ish Front Squat (~75% 1RM, weight for 5 reps) Then 5x […]
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 Heavy, […]
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 Front Squat 5 rep weight (about 75% of 1RM) – Sydney dumbbell […]
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 […]
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 […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2x 30m Tactical Lunge Then: Work up to heavy SLSLDL BB or KB Then 5 x 3 SLSLDL per side In between sets complete 5x Dip or Ring dip Then: 8x Pull Ups […]
Strength 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 5 x 3 SLSLDL In between sets, complete 5x Ring Dip Then: 10x Windshield Wiper or Floor Wiper […]