10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Air Squats (Add bosu for balance) 2×5 Push ups Then: 5x Heavy Goblet Squats (Add Bosu for Challenge) 15m Heavy sled pull X5 Rounds, Rest 1 minute between Rounds Then: 15m Bear Crawl 5x Pushups X5 […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2x30m OH walking Lunge (Forward/backwards, switch) Then: 5x (Heavy-ish) SLSLDL 5x Pullovers X5 Rounds, Rest 1-2 minutes between sets Then: 10x Head cutter 30 sec Ring support (Rings or bar) 60 sec Mountain climber X5 Rounds, rest […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Good Morning 2×5 Single arm KB OH Press and Stretch Then: 5x (Heavy-ish) RDL 10x Pushpress X5 Rounds, Rest 1-2 Minutes per rounds Then: 10x Split Jumps 5x Pullups 8x Ball Slams X4 Rounds, rest as […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×5 SLSLDL (Per side) Then: 5x Split Squats (Per side) 8x Reverse Fly X5 Rounds, rest 1-2 minutes between rounds Then: 10x Frog Hops 12x Landmine Russian Twist (Total) 10x Weighted Sit-up or GHD X5 Rounds, rest […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 5 per side Half Kneeling KB up press Then – Warm up to heavy Dead Lift Then – 5x Dead Lift 10x Plate Halos each […]
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 push ups 3 x 8 Good Mornings with PVC or light BB across shoulders Then – Warm up to Heavy RDL (can use BB or KBs/DBs) Then – 5x […]
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 per side SLSLDL Then – 15m Heavy Weighted Walking Lunge – can hold at sides or at chest 6x Heavy Pull Overs x 6 rounds, rest 60-90sec between sets […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 5 per side Maxercist Row Then – Warm up to heavy Step Up (can hold weight at chest or at sides) Then – 3 per […]
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 8 Good mornings 3 x 5 Single arm/leg OH press (stand on R leg, push with L arm, then switch) Then – warm up to heavy-ish SLSLDL (can be with […]
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 3 x 5 per side Single leg squat to bench 3 x 5 Bent Over Rows (stay light) Then – 10x (total) Weighted Walking Lunge – hold weight at sides or at chest […]