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 Body Row Rest 60 […]
10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 Goblet Squats Then: 5x Front Squat or Front Rack Squat with KBs 30 sec ring support 5 rounds Then: 8x Chest Press 10x Spilt Jump 30 m […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge 2 x 10 Frog Hops Any additional mobility/stability work Then – 10x Front Squats (or Goblet Squats) 500m Ski / Row for time 2 minute rest X 3 Then – […]
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 Body Row Rest 60 […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×6 Goblet Squats 3×5 Body Row Then: 5x (Heavy) Front Squat 5x Pullups X5 Rounds, Rest 1-2 minutes between Rounds Then: 10x Split Jumps 5x Pushpress 10x Landmine Russian Twist (Total) X5 Rounds, rest as needed for […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 5 reverse flies (light DBs or bands) 3 x 6 goblet squats – deep, hip opening + focus on posture Then – Warm up to heavy Front Squats Then – […]
Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 5 Reverse Flies (with light DBs or cross-over symmetry bands) Then – Warm up to heavy Front Squats Then – 5x Front Squat (can add chains […]
Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 2 x 8 Goblet Squats – deep, hip opening + posture 2 x 5 Push Press (light) Then – Warm up to heavy Front Squat Then – 5x Front Squats (fairly heavy) 5x […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats Then: IWT – 5x Front Squat 500m Sprint on machine of choice 2:00min rest X 3 rounds Then: 20x Step Ups – total 250m Sprint on Machine of Choice 60 secs rest X4 round Then: 30 sec Flutter Kicks 30 […]
Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 5 Reverse Flies (with light DBs or cross-over symmetry bands) Then – Warm up to heavy Front Squats Then – 5x Front Squat (can add chains […]