10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 2×10 Pushpress Then: IWT – 5x Front Squat 500m Sprint on machine of choice 2:00min rest X 3 rounds Then: 20x Step Ups 250m Sprint on Machine of Choice 60 secs rest X4 round Then: 30 sec Flutter Kicks 30 […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats Then: BB/KB Complex: 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Pushpress 6x Pushup 500m ski/Row X3 Rest: 3:00 at the end of each set Then: 40, 30, 20, 10 Calories of choice on machine. 1:1 […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2x 7x front raise, 7x lateral raise, 7x reverse fly – all with same weight (light) 3×5 Wall Squats 30m OH walking lunge (Forward/Backwards then switch) Then: 3x TGU 5x Pullups X5 rounds (Rest 60-90 seconds in between) Then: 5x […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 Single Leg Ass to Bench or assisted pistol Then: 5x Split Squats 5x Pullovers X5 rounds (Rest 60-90 seconds in between) Then: 10x Headcutter 10x Russian Twist with landmine 30-60 sec Ring Support […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 30m Weighted walking lunge – hold KB at chest 2 x 5 Push Press Then – 6 to 1 ladder Split Squats (each side) – can go up in weight as […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 30m Single arm OH walking Lunge (forward and backward w/weight in one arm, then switch) 2 x10 per side Single leg hops Then – 5x per side Lunge with OH Press – can […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 3 x 8 Goblet Squats 3 x 5 Reverse Flies Then – Warm up to Med-Heavy Back squat Then – 5x Back Squat 8x Push Ups X 5 rounds, rest as needed Then […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 5 per side SLSLDL with light KB 2 x 5 Reverse Flies Then – 3x each side Split Squat (can hold KB at chest or BB in Front rack for added […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 5 each side Maxercist Row 2 x 10 Frog Hops Then – Warm up to ~heavy SLSLDL (BB, KB, or Landmine) Then – 3x per side SLSLDL 5x Dips X 6, […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Then – 5x Good mornings 5x Front Raise 5x Lateral Raise 5x Reverse Fly X 3 rounds, stay light Then – Warm up to heavy dead lift (BB/Hex/KB) Then – 5x Dead Lift 8x […]