10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 (Deep hip opening) Goblet Squats 2×5 pushups Then: 10—1 Back squat Ladder 20-30 sec OH plate Hold + 60sec interval machine of choice between each “Rung” of the ladder. Then: 10x Burpee 10x Pullups 10x Med ball sit toss or single arm […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×10 Pushpress Then: 10x Body Rows 20x Goblet Squats 30x Deck Squats 40x Pushpress 50x Ball slams 40x Anchored Leg Lowers 30x Pullovers 20x Split Jumps 10x Body Rows Then: 2000m row or ski or 200 calories on air dyne […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x 30m OH walking Lunge (Forward/Backwards, switch) Then: KB Complex. 10x of each: Around the world KB Swings Goblet Squats Halo (Use KB or Plate) TGU (Per side) X3 rounds, increase weight per round if doable, and use different weights for movements. Then: […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Squat Jumps 2×5 high knee march 2×5 Single KB OH Press Then: 10x Box Jumps 2x RMM 8x Box Jumps 4x RMM 6x Box Jumps 6x RMM 4x Box Jumps 8x RMM (Decrease weight on RMM as reps increase as needed) Then: […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet squat (Deep hip opening) 2×30/30 Hard/Easy Machine of choice Then: 10x Goblet Squat 60 sec sprint on machine of choice 60 sec weighted wall sit 4 rounds – minimal rest Then: 10x Walking Lunge, weighted 15m Sled Push 15m Sled pull […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 Strict OH Press KB up half kneeling Then: On the minute of: 10x Deadlift 10x Pushpress 10x Ball Slams 10x GHD Situp/Weighted Setup X5 (Complete each exercise within a minute. Whatever you have left of the minute is rest […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×10 Air squats 2×5 Pushups Then: 10—1 Clean or Headcutter/Body row Ladder (10/1, 9/2, 8/3, ect) Then: 10x Split Jumps 10x Landmine Russian twist (5x per side) 30-60 sec Ring support X4-5 (Rest as needed to maintain form) Then: 8×30/30 Hard/Easy Machine of […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats Then: IWT – 5x Front Squat 500m Sprint on machine of choice 2:00min rest X 3 rounds Then: 20x Step Ups – total 250m Sprint on Machine of Choice 60 secs rest X4 round Then: 30 sec Flutter Kicks 30 […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 3×6 KB Swing 2×6 Pushpress (Light) Then: 5x BB or KB Clean or Headcutter 10x Kayaker x 5 rounds (Rest 60 sec or so between) Then: 10x Whip Smash 15m Plank sled pull (modify by adding KB if sled is too much or […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 2×10 Side Lying Leg lifts 2x 30sec work/30sec hold Push Press Then: 5x Per side skaters lunge with landmine or sliders 6x Ball Slams x5 rounds (Rest as needed) Then: 6x Goblet Squats 15m Bear Crawl 5x Pushups x 4 rounds minimal rest […]