10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 30m Tactical Lunge Then: find weight for heavy step up, farmers carry or front rack position athletes choice Then: 5x Step Up per leg 5x Strict Press single arm single leg (5 per arm) x 5 Then: 15m […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility – hip 3×5 wall squats 3 x 6 goblet squats deep, hold and stretch Then: Work up in weight for Front Squat, if big group have one team to FS while the other does Split squat and switch then 5x 5 […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 8 Goblet Squat deep with hip opening and postural work! Then: Work up to heavy Front Squat Then: 3x Front Squat 60x Mtn climber rest 60 secs x 6 Then: 3x Strict Press 5x Body Row […]
Feb 24 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 30 OH walking lunge – forward and backward then switch arms. Then: 5x TGU + 10 KB Spike Swing (only use spike if appropriate for athlete) 4x TGU + 10x KB Swing 3x TGU+ 10x KB […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 Ass to Bench Sinlge leg squat 2 x 10 Good Morning Then: work up to Heavyish Deadlift Then: 5x Deadlift 10x GHD Sit Up 60 sec FLR x 5 Then: 5x Floor Press 5x Floor […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 30 M Tactical lunge x 2-watch posture!! Then: 10x weighted walking lunge, farmers carry good posture and strict form! 20x Bulgarian Bag Swing or Halo 10 each direction while resting from lunge. x 5 Then: 5x Strict Press […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 slsldl 2 x 10 KB Swing Then: Work up to a heavy DL Then: 6 x 2 Deadlift with Rack pull Then: 5x Single Arm Bent Over row 3 position lock off on the lower […]
10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 10x Cross Sym Row and Fly 3 x 5 Body Row Then Work up to Heavy Bent Over Row (KBs, DBs, or BB) 5x Bent Over Row + 5x Push Up (Can be ring push ups) rest […]
PE/SE 10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Then: KB or BB Complex (same weight for all) 6x Dead Lift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Push Up x 3 Rounds, try […]
PE/SE 10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 Push Ups 3 x 5 Goblet Squats Then: 10 to 1 Ladder KB Clean + Press After each “rung”, do 15m Weighted Walking Lunges – use same weight if […]