10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2 x 8 KB Swing 2×5/side KB halo in lunge Then: 6x BB (or KB) Cleans 20x Whip Smash X5 rounds, rest as needed. Then: 60m Farmer’s carry 30m Rock carry 10x Windshield wipers – can be total […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×5 OH press and stretch 2×8 KB swings Then: (Team One if larger class) 5x BB or KB clean or headcutter or wall ball 30 sec mt climbers X5 rounds rest as necessary Then: modify the following for […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 10 Good morning 3 x 5 Push ups Then: 3x (Heavy) Deadlift (Bar, KB’s, Hexbar) 5x Chest Press (Bench, bosu ball) X6 Rounds, rest 1-2 minutes between rounds Then: 15m Bear Crawl (Plank shoulder tap […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2x30m Tactical Lunge Then: 5x Step Up (per side) 10x Kayakers (total) X5 Rounds, Rest 1 minute between rounds Then: 10x Squat Jumps 8x Burpee 60m Farmers Carry X5 Rounds, rest as needed Then: 1000m Ski/Row or […]
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 […]