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 2x30m Tactical Lunge Then: Warm up to Heavy Split Squat – can hold weight at chest or at sides in Farmers Carry Then: 3x Split Squat per Leg 5x Body Rows (feet […]
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 Split squat per leg no weight THen: 5x BSSU per leg 8x Pull Over 10x Leg Lower 5 rounds rest as necessary Then: 10x Plate Halos or Bulgarian Bag […]
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 2 x 10 Good Mornings Then: 5x SLSLDL per leg 5x Strict Press x 5 rounds Then: 5x Ball Slams 5x KB Swing 60sec Side Plank Hold , can be standard, FLR […]
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 30m OH walking lunge, forward and backward Then: 5x RDL 5x pull up (can be weighted) x 5 Then: 10x Deck Squat 10x Burpee x 5 Then: 8x 30/30 The […]
10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge 2 x 8 Push Ups Then – 8x KB Swing (fairly heavy) 5x (per side) Skater’s Lunge 60sec Kayakers X 3-4 rounds, rest […]
10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 8 Goblet Squats 2 x 8 Push Press Then – 15x Whip Smash 30m Sled Push (heavy-ish) 60sec Plate Halos (switch directions at 30sec) X 5 […]
10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 8 Goblet Squats 2 x 8 Push Press Then – 10x Back Squats (Medium heavy) + 10x Burpees + 60sec Kayakers X 3-4 rounds, minimal rest […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 30m tactical lunge Then: 15m Weighted walking lunge 10x KB Swings x5 rounds, rest as necessary Then: 10x Landmine russian twist, can be 10 total or 10 per side athletes choice 8x Dips- rings, bar, bench 60 second […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×8 Push Press 2×6 Goblet Squat Then: 8x Headcutters 15m bear crawl X5 rounds rest as needed. Then: 8x Deck squats 30m Farmer’s Carry 30sec OH plate Hold X3 rounds minimal rest Then: 4x250m 1:1 work rest machine […]