POWER 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 squat jumps 2 x 30m Tactical Lunge Then: 5x (per leg) Weighted Step Ups 5x Box jumps 60 sec rest 5 rounds Then: 10x each direction Bulgarian Bag Swings (or Plate Halos) […]
POWER 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat Work on mobility 3 x 8 Goblet Squats 3 x 5 Squat Jumps Then: Warm up to 5 rep weight for Clean – can be with BB, KBs, or single KB (so basically a head cutter […]
POWER 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 30m Tactical Lunge Then 15m sled push – heavy and fast! 8x KB swing 6x Push Ups (can be clapping, or on rings, for added difficulty) 60 sec rest 5 rounds Then: 10x KTE […]
STRENGTH 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: Work up to heavy TGU Then: 6 x 2 TGU (per side), rest some between sets. Then: 10x Halo (each direction) […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 10 good morning Then: work up to Heavyish Deadlift Then: 5x Deadlift 5x Chest Press (Bosu or Bench) x 5 Then: 15m Plank Sled Pull 30 sec Side Plank each side […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility – hip 3 × 5 wall squats 3 x 3 SLSLDL with KB Then: 6 x 3 Split Squat per leg, KBs or DBs in Front Rack Then: 20x Med Ball Sit throw partners + 60 sec plank […]
STRENGTH 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 Then: 3x per side Swing Snatch + Reverse TGU + Windmill Then: Back Squat – Teams Work up to a heavyish back squat 5 RM Then: 5x Back […]
STRENGTH 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 Single leg squat 2 x 10 Good Morning Then: work up to Heavyish Deadlift Then: 5x Deadlift 8x Pull Over x 5 Then: 15m Bear crawl, one […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m OH walking lunge, forward and backward one hand then switch. Then: Work up to a heavy TGU, can start from standing. Learn Swing snatch to get weight overhead. Then: 6 x 2 […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 10 good morning Then: Work up to heavy SLSLDL BB or KB Then: 3x SLSLDL per leg 10x Halo each direction rest 60 secs x 5 Then: 30 secs sit up […]