10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 5 Squat Jumps Then: 10x KB Swings 10x Split Jump (can be weighted) 30 sec Landmine Russian Twist 5 Rounds, rest as needed to maintain form Then: […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 10 Good Mornings 3 x 3 per side Maxercist row Then: Warm up to Heavy-ish Dead Lift, quality form for 5 reps; can […]
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 2×30/30sec squat/squat hold (no weight) 2×30/30sec hard/easy at machine of choice to open up lungs Then: Warm up to Back Squats – bar plus chains if appropriate Then – 5x Isometric – […]
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 30m Tactical Lunge 2 x 5 Push Ups (**If big class, break up into two groups team 1 / team 2, then switch) Then – (team 1) 30x Split Jumps […]
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 Squat Jumps 2 x 5 Tuck Jumps Then – Front Squat / Box Jump Complex – 10x FS / 10x Box Jump 8x FS / 8x Box Jump 5x […]
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 30m Tactical Lunge 2 x 10 each side High Knee March A few box jumps and push press choose box height and weight 🙂 Then – 8 to 1 ladder […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Deep Goblet Squat 30m Tactical Lunge Then: warm up for Deadlift weight reasonable for 5 reps 5x Deadlift 8x Push Press 5 […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 2 x 8 Goblet Squats Then: Warm up to heavy-ish Front Squat, reasonable for 5 reps Then: 5x Front Squat 5x RMM 5 Rounds, rest […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 10 Good Mornings 3 x 3 per side Maxercist row Then: Warm up to Heavy-ish Dead Lift, quality form for 5 reps; can […]
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 Then – Rest as needed to maintain form: Air Squat: 25, 20, 15, 10, 5 Whip Smash: 5, 25, 20, 15, 10 Body Row: 10, 5, 25, 20, 15 Anchored Leg Lowers: […]