STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 10 good mornings 3 x 3 Ass to Bench Single Leg Squats (per leg) Then: Work up to heavy SLSLDL BB or KB Then 3x per side SLSLDL 6x Pull UP […]
STRENGTH 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 10 Good Morning Then: Work up to Heavy Deadlift Then: 6 x 3 Dead Lift Rest 2min between sets Then: 5x Dip/ can be on rings […]
PE/SE 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 2 x 30m Tactical Lunge 2 x 5 Squat Jumps Then: Partners: P1: 30m Sled Push P2: Whipsmash until sled push is complete Switch x 4 rounds (if group is large, […]
PE/SE 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 2 x 5 Push Ups 2 x 5 Squat Jumps Then: 10 – 1 Ladder of each Bench Press Goblet Squat Box Jump (10/10/10, 9/9/9, 8/8/8, 7/7/7…) Rest as needed, if […]
POWER 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 30m Tactical Lunge x2 2 x 5 Squat Jumps (If group is big, split up into two teams) Then: (team 1) 8x KB Swings 15m Sled Push (heavy and fast) 30sec […]
STRENGTH 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 8 Goblet Squats – focus on hip opening and posture! Then: Team 1 (if more than 4 people…) Warm up to Back Squat heavy-ish, see below… Then: 5 x […]
POWER 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then: 10 to 1 Ladder (descending) of each Burpees + Box Jumps (10+10, 9+9, 8+8, etc) Then: 5x Pull Overs (heavy) 5x each side […]
POWER 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2x30s/30s DBPP/OH Hold (stay light!) 2x30s/30s squat/squat hold (non weighted) Then: Warm up to weight for Clean & Press (can use BB or KBs) Then: 5 x 5 Clean & Press Rest 60-90sec between […]
POWER 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 30m Tactical Lunge 2 x 10 Good Mornings Then: Find weight for Sled Push and KB swings Then: 10x KB Swings + 15m Sled Push – heavy and fast Rest 30-60sec x 6 Rounds […]
POWER 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 30m single arm OH walking lunge (forward/backward each arm) 2 x 5 Squat Jumps Then: Warm up to weight for heavy-ish Jerk (or Push Press if more appropriate) Then: 5 x 5 Jerk (or […]