Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Squat jumps 2 x 5 Tuck jumps Then: Warm up to clean heavy-ish (can be with KBs or BB) Then: 5x Cleans 8x Box Jump 100m ski/row (hard!) 60sec rest 5 rounds Then: 8x […]
10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 30m Tactical Lunge – focus on posture! 2 x 5 Squat Jumps Then: Warm up to Weight for Split Squats (Farmer’s Carry or Front Rack hold) and Box Jump height Then: 5x […]
10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats – deep, hip opening, focus on posture 3 x 5 Squat Jumps Then: Warm up to Back Squat not heavy Then: 5 x 5 Isometric-Dynamic Back Squats How this […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 KB Swings Then: Warm up to BB or KB Clean Then: 5x Clean (BB or KB) 150m sprint ski/row (go hard!!) 60sec rest x 5 Then: 10x Deck Squat […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then: Find appropriate weight for RDL 5x RDL 5x Box Jumps x 5 rounds rest as necessary Then: 15m Weighted Walking Lunges […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 6 Goblet Squat 2 x 5 Squat Jumps Then: 8x Box Jump 8x KTE 60sec rest x 4-5 rounds Then: 20 sec sprint on machine of choice 60 sec mtn […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 Good Morning 3 x 5 Push Ups Then: Warm up to heavy-ish Chest Press or Bench Press Then: 5x Chest Press 10x KB Swing Rest 60 seconds x 5 […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Single Arm OH Walking Lunge Then: Find Weight for heavy BSSU Then: 3x each side BSSU 5x Reverse Flies (light) 5x Bent Over Rows (medium heavy) X 5 rounds, rest ~60sec between rounds […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Single arm OH walking lunge (forward/backward each side) Then: Warm up to heavy Split Squat (can hold weight at sides or at chest) Then: 5x each side Heavy Split Squat 5x each side […]
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 10 good mornings with PVC across shoulders Then: Warm up to heavy RDL Then: 5x RDL (fairly heavy) 3x heavy RMM Rest ~60 sec X 5 rounds […]