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 30m Tactical Lunge Then: Back squat – warm up to 5 rep weight – don’t go too heavy; see below.. Then: 5 x 5 Back Squats with 4-position holds: hold for […]
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 30m Tactical Lunge 2 x 5 Push Ups Then: Find weight for heavy-ish Push Press Then: 5x Push Press (heavy-ish) 12x Split Jumps (total; can add weight if appropriate) 6 Rounds, rest 30sec […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press Work on mobility 3×5 Wall squats 3 x5 SOTS Press 3 x 6 Deep Goblet Squat Then: TGU, mobility and or with load if appropriate. Then: 5 x 3 TGU rest 1 – 2 min between sets Then: 5x RMM 10x Weighted Lunge – […]
Oct. 21 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 4 x 30/30 machine of choice to open up the lungs a bit Then: Then: 10x Ball Slam + 5x Pull Up x 10 rounds – reduce rounds as appropriate Then: 10x Halo + 5x RMM […]
STRENGTH – break up into two teams if group is larger than 2 ppl (minimize sharing of equip) 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 8 Goblet Squats, deep, focus on posture and hip opening 30m Tactical lunge Then: […]
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 30m single arm OH Walking lunge; do one lap forward and backward then switch arms. Then: Warm up to heavy-ish SLSLDL Then: 5x per leg SLSLDL 15m Bear […]
STRENGTH 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 8 Good Mornings 2 x 30m Tactical Lunge watch posture Then: 10-1 Dead Lift Strength Ladder, increasing weight each rung of the ladder (start at about 50% of 1RM) Rest some between sets […]
STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3×5 wall squats 30 M Tactical lunge x 2-watch posture!! Then: 5x RDL + 8x Pull Over + 10x GHD Sit Ups (or single arm weighted sit ups) x 5 rounds, rest as needed Then: 8x Push Ups […]
STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 goblet squats deep, hold and stretch 2 x 30m tactical lunge Then: Warm up to heavy BSSU Then: 3x BSSU per leg 10x Anchored Leg lower x 5 rounds rest […]
STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Over Head walking lunge (Jill and Curtis – tactical lunge) 2 x 8 good mornings Then: Warm up to heavyish Deadlift Then 5x Deadlift (Jill/Curtis can use KB or Hex bar if […]