10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2x30m Tactical Lunge Then: 5x Step Up (per side) 10x Kayakers (total) X5 Rounds, Rest 1 minute between rounds Then: 10x Squat Jumps 8x Burpee 60m Farmers Carry X5 Rounds, rest as needed Then: 1000m Ski/Row or […]
10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 5 Squat Jumps Then – 5x Heavy Goblet Squat 10x (per side) Split Jump X 5 rounds, rest 60-90sec between rounds Then – 8 to 1 Ladder Body […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 30m Single arm OH Walking lunge (forward/backward then switch) Then – Warm up to heavy TGU Then – 2x per side TGU (heavy) 3 Pull Ups (minimal assistance; can be weighted if […]
10:00 Warmup on Machine of Choice 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 5 SOTS press with PVC Then – 5x Heavy Weighted Step Up (each side) – holds weight at sides or at chest 5x Strict […]
Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 2 x 8 Goblet Squats – deep, hip opening + posture 2 x 5 Push Press (light) Then – Warm up to heavy Front Squat Then – 5x Front Squats (fairly heavy) 5x […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 5 Reverse Flies Then – Warm up to heavy BSSU and pull over Then – 3x per side BSSU (heavy) 5x Pull Overs (heavy) X 6 rounds, […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Then – KB Complex, 10 of each movement… Around the World (10 each direction) KB Swings (single arm 10x each side for extra challenge) Goblet Squat Halos (10 each direction) TGU (switch sides at […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Deep Hip Opening Goblet Squats Then: 10 – 1 Goblet Squat ladder 20 sec sprint on machine of choice between rungs of ladder Then: 10x Deck Squats 30-60 sec side plank per side (Add in stability ball for challenge) 10x Kayaker total […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×10 Pushpress Then: 5x Split Squats (per leg) 150m Ski/Row X4 (Rest 60 sec between) Then: 8x Pullups 20 sec sprint on machine of choice X4 Then: 10x Anchored Leg Lowers 10x Atomic sit up/Or regular setup 10x Windshield/Floor Wiper 30-60 […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 8x Front Raise, Lateral Raise, Reverse Fly Then: 10x Squat to OH press with Landmine (5x Per arm, can switch at the top) 5x Bent Over Row 5x Reverse Fly X5 Then: 10—1 Ball slam/Pushup Ladder 10/1, 9/2, 8/3….. Then: 8x […]