10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility – hip 3×5 wall squats 3 x 6 goblet squats deep, hold and stretch Then: Work up in weight for Front Squat, if big group have one team to FS while the other does Split squat and switch then 5x 5 […]
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: 3x Front Squat 60x Mtn climber (total, so 30 per side) rest 60 secs x 6 Then: 3x […]
10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 6 Deep Goblet Squat 10x Cross Sym Y’s and 90/90 Then: Work up to heavy Front Squat Then: 6 x 3 Front Squat 2:00min rest between sets, during rest complete 60 sec FLR for three […]
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 ~heavy Front Squats (3 rep weight) Then: 6 x 3 Front Squat Rest […]
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 […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2 x 5 Goblet squat 3 x 5 Squat jumps then: Workout: 10x KB Swing 2:00 minute Row/SKi or Airdyne. go hard – set a goal from pace maintain pace for all three rounds. 1:00 minute […]
Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Goblet Squats 2 x 5 Squat Jumps Then: Warm Up to Front Squat 5 rep weight (moderately heavy) Find height for box jumps, do a few reps to warm up […]
STRENGTH 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 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 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: 3x Front Squat 60x Mtn climber rest 60 secs x 6 Then: 3x Strict Press 5x Body Row […]
Feb 10th 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 6 Deep Goblet Squat 10x Cross Sym Y’s and 90/90 Then: Work up to heavy Front Squat Then: 6 x 3 Front Squat 2:00min rest between sets, during rest complete 60 sec FLR […]