10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Single Arm Weighted Walking Lunge (forward + backward) Then: Warm up to heavy TGU Then: 2x each side TGU 5x Pull Ups, minimal assistance Rest 60-90sec x 6 Then: 30-20-10 reps of each (adjust […]
STRENGTH 10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 3 each side, Single leg ass to bench squat Then: 10x (total) Weighted Walking Lunge, hold KBs (or DBs) in Front Rack position 3x Push Plank Row with DBs (heavy) Rest ~1min […]
10:00 Warm up Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 2 x 5 Reverse Flies 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then: 5x Push Plank Row w/DBs 8x Box Jumps 60sec rest x 5 Then: 10x Head Cutters 10x Whip […]
10:00 Warm up Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 30m Tactical Lunge 2 x 10 Frog Hops Then: Find weight for Step Ups – at sides or chest Then: 5x each side Weighted Step Up (alternate legs) 10x Lateral Jumps, at Bosu or […]
10:00 Warm up Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 2 x 8 Goblet Squats 2 x 5 Push Ups Then: Find weight for Back Squat, not too heavy Then: 10x Back Squat 30m Flying Burpees x 4 rounds, rest 60-90sec between rounds Then: […]
10:00 warm up ski/row/bike Work on mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 10 good mornings (Break up into teams if group is larger than 3 people) Then: (Team 1) Warm up to heavy Dead Lift Then: 6 x 3 Dead lift Rest 1-2 […]
10:00 warm up ski/row/bike Work on mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m OH walking lunge, forward and backward one hand then switch. Then: Work up to a heavy TGU Then 6 x 2 TGU per side Between each set, do 15m Bear Crawl ** […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 5 Reverse Flies with lightweight DBs Then: 8x Push Up + 5x Pull-up 60sec hard at machine of choice (or 60sec jump rope) Rest 30-60sec between rounds 5 rounds Then: 15 minutes of: […]
Work on mobility/stability 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Then: Pull Up + Push Up + Box Jump 10-9-8-7-6-5-4-3-2-1 reps of each movement, move through at a steady pace rest as necessary. Then: Rest 3-5min after ladder is completed (work on mobility, easy […]
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 OH walking lunge (weight in one hand) – forward and backward then switch arms. Then: Stations: rotate through every min on the min. You have 60 sec to complete the station, the rest is […]