10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Then – KB Complex, 10 of each movement… Around the World Figure 8s (switch directions at 5) KB Swings (single arm 5x each side for extra challenge) Goblet Squat Halos Windmills (switch sides at […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 Push Ups Then – 10 to 1 Ladder of Goblet Squats After each “rung”, complete 20sec Mountain Climbers Minimal rest Then – 10x Pull Ups + 10x Deck Squats + 15x […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 30m Tactical Lunge 2 x 5 Halos each direction (KB or Plate) Then – Break into teams if class is big (Team 1) 10x Whip Smash 15m Sled Push heavy + […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 30m Single Arm OH Walking lunge – forward/backward with one arm up, then switch Then 5x per side Landmine Lunge with OH Press at top of each movement 8x Bent Over Rows 30-60sec […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 goblet squats – deep, work on hip opening and posture 3 x 5 each side single leg squat to bench Then – 30m Weighted Walking Lunge – hold weight at chest […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 10 good morning with KB Then: 15m Sled Push (heavy) 10x Goblet Squats 10x KB Swing 5 Rounds, rest as needed Then: 10x Skaters Lunge with Landmine […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 30m Single Arm OH Walking Lunge (forward/backward then switch) Then – 10x Goblet Squats + 10x Plate halos each direction + 200m ski/row sprint 10x Split Jumps (each side) + 30sec OH […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 Goblet Squats – deep, hip opening 2 x 5 Push Press, light Then – Find weight / warm up to Clean and Press, can use BB or KBs Then […]
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 3 x 6 Goblet Squats Then: Then: 20 + 15 + 10 + 5 reps of each – Goblet Squat + Push Ups + KTE Then: 30 sec push press 30 sec […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 5 Push Ups 2 x 5 Squat Jumps Then: 20, 15, 10, 5 of each 15, 10, 5, 20 10, 5, 20, 15 5, 20, 15, 10 Goblet Squat Chest […]