10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×30/30 Air Squat/Squat hold 2×30/30 Pushpress/Oh hold Then: 5x Clean + Press (BB, KBs, or Head Cutter with single KB) 60sec Sprint @ machine of choice (or jump rope) X 5 rounds, rest 1-2min between rounds Then: 8x Pull […]
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squat Then: 5x (Heavy) Ball Slam 5x (heavy) KB Swing X5 Rounds, Rest about 1 minute between rounds Then: 30-20-10 ladder of: Pullups Atomic Situp Calories on a machine of choice Then: Cool Down/mobility
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep hip opening Goblet Squat 2×10 Good morning Then: 5x Split Jump (can be weighted) 5x (Heavy) Push press X5 Rounds, rest about 1 minute between rounds Then: 15m Sled pull standing 10x Pikes or Knee Tucks – […]
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 OH press and stretch with Dumbbell or KB 3×8 Goblet Squat 2×5 High knee march Then: 5x Box Jumps 8x Body rows X 5 Rounds, rest 1-2min between rounds Then: 5x Push Press (heavy) 10x Landmine Russian twist […]
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 SLSLDL 2×10 Good Mornings Then: 5x Split Squats (per leg) – back foot on BOSU for extra challenge 5x (Heavy) KB Swing X5 Rounds, Rest about 1 minute between rounds Then: 12x Med ball sit toss (with partner […]
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 SLSLDL (Per side) 2×10 Frog Hops Then: 30m Weighted sled push – heavy and fast 5x Pull Up X5 Rounds, rest 60-90sec between rounds Then: 15m Bear Crawl 8x Dips 10x (each side) Lateral Hops – on floor […]
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 2×10 Good Morning Then: 5x Isometric dynamic back squat (Add chains for challenge. Pause at 1/4th depth, 1/2 depth/ 3/4th depth and then full depth, power up) 8x Burpees X5 Rounds, rest 1-2min between rounds Then: […]
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Frog Hops 2×5 Reverse Fly Then: 5x (Heavy) KB Swing 5x Pull ups X5 Rounds, Rest about 1 minute between rounds Then: 10—1 Ladder of: Chest Press Dips (10/1, 9/2, 8/3, etc) Then: 4x250m sprint on machine of […]
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Squat Jumps 2×5 (per side) KB press and stretch Then: 5x Box Jumps 5x Push Press (BB or KBs/DBs) – heavy if possible X5 Rounds, Rest 1-2min between rounds Then: 10x Deck squat 8x Body Row 10x Kayaker […]
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2x30m Tactical Lunge 2×8/arm Tricep Extension (easy) Then: 5x/leg Step Up 5x Dip X5 Rounds Then: 6x/leg SLSLDL 15m Bear Crawl 30s Wall Sit Hold (can be weighted) X4 Rounds Then: 4x250m Ski/Row; 1:1::Work:Rest