STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 6 Goblet Squat – pause at bottom work on hip opening and posture Then: Warm up to Heavy Front Squat Then: 5x Front Squat Heavy 5x RMM Rest 60 […]
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 Then: Work up in weight for Front Squat Then: 5x Front Squat 10x KB Swing x 5 rest as necessary Then: 5x Pull Over + 10x Anchored Leg […]
STRENGTH 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 Squat Then: Warm up in weight to 5 rep for Front Squat Then: 5x Front Squat 5x Pull up (can be weighted or assisted) x 5 rounds, […]
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 Then: Work up to heavy Front Squat Then 3x Front Squat 10x Anchored Leg Lower between sets x 6 Then: 5x Pull Up 8x Push Press x 5 […]
PE/SE 10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat squat jumps 3 x 5 tuck jumps 3x 5 Then: 10x Front Squat (or Goblet Squat) 10x Box Jumps 5x each weight heavy/light med ball sit throws (one person throws, other person […]
POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 3 x 6 goblet squat, deep and open up hips 2 x 10 kb swing Then: warm up to front squat weight reasonable for 5 reps Then: 6x front squat, with 3 sec […]
STRENGTH 10:00 Warm up 2 x 8 Shoulder Openers 2 x 5 Cuban Press Mobility Work 3 x 5 Wall Squats 3 x 6 Goblet Squats Then: KB or BB Complex (Try to use same weight for all movements; Try not to put weights down until push press is complete) 6x Dead Lift 6x Bent […]
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 […]
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 3 x 6 Goblet Squats – pause at bottom, hip opening and posture! Then: Warm up to heavy Front Squat Then: 6 x 3 Front Squat Heavy rest 1 – 2 […]
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 3 x 6 Goblet Squats – pause at bottom, focus on hip opening and posture Then: 6 x 3 Front Squats Rest 1-2 minutes between sets Then: 10 -1 Ladder of […]