POWER 10:00 Warm up ski/row 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 2 x 5 squat jumps 2 x 5 tuck jumps Then: Warm up to clean heavy-ish Then: 5x Cleans (can be with KBs or BB) 150m ski/row (hard!) 60sec rest 5 rounds […]
STRENGTH 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 2 x 10 Goblet Squats 2 x 5 Squat Jumps Then: Work up to Heavy Back Squats Then: 6 x 3 Back Squats Rest 1-2min between sets Then: 10x Med Ball Sit Toss […]
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 5 squat jumps 2 x 5 tuck jumps Then: Warm up to box jump Then: 7 x Box Jumps 10 x per person Med Ball sit throws 60 sec rest […]
STRENGTH 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 Then: Warm up to heavy weighted walking lunges (or weighted step ups if more appropriate) Then: 15m Heavy Weighted Walking Lunge – weight in Farmer’s Carry 5x Pull […]
May 14 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat 3 x 6 goblet squat 2 x 20 kb swing then 7:00 30/30 Burpees 2:00 rest 7:00 30/30 Step ups 18/20″ box 2 @ 26# KB 2:00 rest 7:00 30/30 F Squat […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 8 goblet Squats 2 x 10 good morning Then: Back Squat Work up to weight, then: 8x Back Squat – pause at bottom to find glutes with stable back. 1:1 work:rest […]
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 3x SLSLDL per leg 8x Dip or Ring dip – can be assisted 5x Push Up 5 rounds […]
Strength Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility – hip 3 × 5 wall squats 30m OH walking lunge, forward and backward Then: 10x Weighted lunge, weight in Farmers Carry 5x Strict press x 5 Then: 2x TGU per side 60x FLR or Plank x […]
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 […]
Power Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 2x 30/30 DB PP 2 x 5 Squat jump 2 x 10 KB Swing Then: Work up to heavy Jerk (barbell) or Push press (DB or KB) Then: 5x Jerk (or push […]