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 30m Single Arm OH Walking Lunge (forward/backward one arm then switch) Then: 8x KB Swing 5x per side Weighted Step Ups x 5 rounds, rest 30-60sec between […]
WO #1 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 5 Squat Jumps 3 x 5 Push Ups Then: Warm up to heavy-ish Chest Press or Bench Press Then: 5x Chest Press 10x Burpee Broad Jump Rest 60 […]
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 Squat 2 x 10 Good Morning Then: Work up to Heavy Deadlift, can use BB, KB, or Hex Bar Then: 6 x 3 Dead Lift Rest 2min between sets Then: […]
10:00 Warm up ski erg/airdyne/row Work on mobility and stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 30m OH Walking Lunge Then: Warm up to Weighted Step Ups – weight at Front Rack or Farmers Carry Then: 5x per leg Weighted Step ups 30 sec Mtn climber […]
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 3 x 6 Goblet Squats Then: Warm up to Back Squat heavy-ish weight, reasonable for 5 reps Then: 5x Back Squat (heavy-ish) 10x KB Swing x 5 rounds, rest 30-60sec between rounds […]
10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 6 Goblet Squats – pause at bottom, focus on hip opening and posture Then: Work up to weight for Front Squat reasonable for 3 reps Then: 6 x […]
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 2×30/30sec DB PP / OH Hold 2×30/30sec squat/squat hold Then: 500m Row/Ski (go hard) 30x Goblet Squat 30x Dips (Rings or Bar) 30x Anchored Leg Lowers 30x Box Jumps 30x DB Push Press […]
10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Goblet Squats, deep, hip opening, focus on posture 3 x 3 each side SLSLDL, light, warm up Then: Warm up to Split Squats heavy – can hold weight at chest or at […]
10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 SOTS press with PVC 30m Tactical Lunge Then: Warm up to Back Squat 3 rep weight Then: 3x Back Squats, heavy 60sec static hold of choice (ring support, front plank, side planks, […]
10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 5 each side, Single Arm OH Press and Stretch Then: Warm up to heavy-ish RDL Then: 5x RDL heavy KB or BB 12x Single arm weighted sit ups […]