10:00 warm up ski/row/airdyne 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Goblet Squats 3 x 5 Reverse Flies – with DBs or Cross-over symmetry bands Then – Warm up to Heavy(ish) Back Squat Then – 5x Back Squats (can add chains […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Work on any additional mobility/stability 2 x 10 frog hops Then – 10x total Split Jumps (or Lunge in Place) + 30sec Sprint @ Machine of choice (or jump rope!) 20x total Split Jumps (or Lunge in […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 squat jumps 2 x 10 goblet squats (deep, hip opening) Then: 5x Cleans (BB or KB) 5x per side Step Ups – hold weight at chest or at sides 10x Deck […]
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 (10 each direction) KB Swings (single arm 10x each side for extra challenge) Goblet Squat Halos (10 each direction) TGU (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 Back Squats After each “rung”, complete 20sec Mountain Climbers Minimal rest Then – 30m Sled Push 10x Pull Overs 10x Anchored Leg Lowers […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×5 Squat Jumps Then: 10x Split Jumps can be 10 total or 10 per leg athletes choice 10x Headcutter X5 (Rest 60-90 sec between) Then: 5x RMM 10x Atomic Sit up or Weighted Sit up 10x (Per side) Windshield Wipers X4 […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Hip Opening Goblet Squats Then: 5x Isometric Dynamic Backsquats – On each squat: Hold for 3-sec in 3 positions on the lower (1/3 depth, 2/3 depth, full depth) then accelerate fast up to standing 8x Strict press X5 (Rest 60-90 sec between) […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Deep Hip Opening Goblet Squats Then: 10 – 1 Goblet Squat ladder 20 sec sprint on machine of choice between rungs of ladder Then: 10x Deck Squats 30-60 sec side plank per side (Add in stability ball for challenge) 10x Kayaker total […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Squat Jumps 2×5 Tuck Jumps Then: 5x Box Jumps 6x Pullups X5 (Rest as needed) Then: 8x Burpee 10x Anchored Leg Lowers 12x Med ball sit toss X4 Then: 4x250m ski/Row 1:1 work/rest or 60sec hard/60 sec easy on Airdyne
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 Pushups Then: 6x Goblet Squats 8x KB Swings 10x Strict Press X4 Then: 10x Landmine backwards lunge (5x Per side) 10x (Total) Landmine Russian Twist 30 sec ring support X4 rounds Then: 2000m Ski/Row. or 100 cal on Airdyne