10:00 warm up Mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Goblet Squats – deep, hip opening, pause at bottom of each Then: Warm up to Back Squat Step Up (BSSU) heavy weight Then: 2x each side BSSU, heavy 5x Box Jumps Rest 60-90sec […]
10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Tactical Lunge 2 x 8 Goblet Squat Then: Warm up to Front Squat with BB, heavy Then: 6 x 3 Front Squats, heavy Rest 60-90sec between sets During rest, complete 5x Dips, at Rings or […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 8 Goblet Squats – deep, hip opening, focus on posture Then: (Team 1) Work up to heavy-ish Front Squat (~75% 1RM, weight for 5 reps) Then 5x […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 8 goblet squats – deep, hip opening, focus on posture 2 x 30m tactical lunge Then: Work up to a heavy DL (find weight for 5 reps) Use Hex, KB, or BB […]
PE/SE 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: Find weight/warm up to KB cleans and step ups – same weight for each Then: 5x KB Cleans 5x each side Weighted […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Single Arm OH Walking lunge – forward/backward each arm Then: 10x KB Swings 30m Weighted Walking Lunge – hold weight at sides 10x Push Press (same weight as walking lunges?) 5 Rounds, rest […]
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 Then: Stations: rotate through every min on the min. Athletes have 60 sec to complete the station, their rest is the remainder of the 60 secs 150m Ski or […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 Squat Jumps 3 x 5 Reverse Fly (light weight or at bands) Then: 6-way KB or BB Complex Same weight for all movements, try to not put weight down until push […]
PE/SE 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 Then: 60m Farmers carry 60sec sprint @ Machine of choice 60sec Wall Sit Hold – med ball on lap keep thighs parallel to floor 🙂 60sec rest 6 […]
10:00 warm up work on mobility or stability or both 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Single Arm OH Walking Lunge (forward/backward each side) 2 x 5 Squat Jumps Then: 8x RMM @ + 10x Goblet Squats 6x RMM @ + 10x Goblet Squats 4x […]