Warm up: 10 min 2 x 8 shoulder openers 2 x 5 cuban press mobility work 3 x 5 wall squat 3 x 6 goblet squat Then: Ball Slam Ladder/Wall Ball/Burpees 15 reps of each three rounds Then: 10x Goblet Squat + 30m-60m-90m-120m Shuttle Run (carrying two KB/DB in hands farmers carry position in street) […]
10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility – hips and overhead especially 3 x 5 Wall squat 3 x 6 Goblet Squat – pause at bottom work on hip opening and posture Then: Warm up to Heavy Front Squat Then: 5 x Front Squat […]
10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 30m Tactical Lunge Then: Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack Then: 5 x […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 2 x 10 goblet squats 20 x wall ball 20 x ball slam then 20 x KB Snatch (10/arm) 20 x TGU (10/arm) 30 x Push Press 30 x Pull up 40 x Split/switch […]
May 15th 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat squat jumps 3 x 5 tuck jumps 3 x 5 then 20 x FS @ 50% 1 RM 20 x Split Jumps 20 x Atomic Sit Ups x 5 Then 10 x […]
May 14 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat 3 x 6 goblet squat 2 x 20 kb swing then 7:00 30/30 Burpees 2:00 rest 7:00 30/30 Step ups 18/20″ box 2 @ 26# KB 2:00 rest 7:00 30/30 F Squat […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat 3 x 6 goblet squat Then: Pull-up + Deadlift + Box Jump @ 40″ 10-9-8-7-6-5-4-3-2-1 reps of each 3:00 intermission Then: Push Up + Push Press Ladder 10-9-8-7-6-5-4-3-2-1 reps of each
Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 x 5 wall squat 2 x 15 Ball Slams 2 x 20 KB Swing 2 x 20 Push Press Then: 20x OHS + 20x GHD Sit up + 30x Front Squat + 30x KTE + 40x […]
Warm up :10min 2 x 10 Shoulder Openers 2 x 5 Cuban Press Mobility work 3 x 5 Wall Squat 2 x 10 Goblet Squat 2 x 5 SOTS press 30m OH Walking Lunge Then: Workup to Heavy TGU with Barbell 2 x 5 @ 50% each side 2 x 4 @60% 2 x 3 […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility – Over Head 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 10 Push Press Then: Warm up to KB Clean and step ups (step ups may dictate the weight), find height for step ups. Then: […]