10:00 Warm Up + Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×8 Good Morning 2×6 Bent Over Row (light) or Crossover Symm Row Then: 5x Deadlift 5x Body Row x5 rounds Then: 10x (total) Weighted Walking Lunge 20x (total) Kayaker 20-30s Ring Support x4 Rounds Then: 1000m Ski/Row or 5 min Bike
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×5 Half kneeling KB Up press Then: 5x (Per side) SLSLDL 10x Landmine Squat to OH press 10x Plate Halo or Bulgarian bag swing per side 10 Calories on Machine of choice X5 Rounds, minimal rest […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×30/30 Pushpress/OH hold Then: 5x Deadlift 8x Pushpress 60 sec sprint on machine of choice X5 Rounds, Minimal rest Then: 10x Split Jumps (weighted for challenge) 8x Body Rows 150m Sprint on Machine of choice X4 […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×10 Squat Jumps 2×5 Body row Then: 12 minute AMRAP: 10x Box Jumps 10x Ball Slams 10x Bent Over Row 10x Pullups Then: 30 sec side plank hip lift 30 sec hollow body hold 30 sec Kayaker 30 sec […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 SLSLDL (Per side) Then: 5x (per side) Weighted Step Up with high Knee drive 150m sprint on Machine of choice X3 Rounds, Minimal rest Then: 5x (Heavy) Front Squat 200m Sprint on Machine of choice X3 Rounds, Minimal […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m tactical lunge 2×5 SLSLDL Then: 5x Step up (Per side) with high knee drive 10x Flying Burpee (burpee broad jump) X5 Rounds, rest as needed Then: 60 sec OH plate hold (Add bosu ball for challenge) 10x (Total) […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge Then: 5x Step up (Per side) fast with knee drive, hold weight at chest. 60 sec wall sit hold, can be weighted X5 Rounds, rest about 1 minute between rounds Then: 10x Broad jumps 8x Pullups […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m tactical Lunge Then: 5x Back Squat 250m sprint machine of choice or 60 airdyne, hard effort X5 Rounds, Rest 1-2 minutes between rounds Then: 30 sec Clank hold per side, or lower lift 8x Push ups 8x Pull […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 KB up half kneeling OH press 2×10 Frog Hops Then: 5x Pushpress 20x Whip Smash or 10x KB swing – if larger class X5 Rounds, rest as needed Then: 10-1/1-10 ladder of Goblet Squats GHD or weighted Sit […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×8 Squat Jumps 2x30m Tactical Lunge Then: 10x Split Jumps, can be weighted 8x KB Swings X5 Rounds, rest about 1-2 minutes between rounds Then: 8x Burpee 8x Deck Squat 10x Windshield Wipers – 5 per side, can use […]