10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep hip opening Goblet Squat 2×10 Good morning Then: 5x Split Jump (can be weighted) 5x (Heavy) Push press X5 Rounds, rest about 1 minute between rounds Then: 15m Sled pull standing 10x Pikes or Knee Tucks – […]
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 OH press and stretch with Dumbbell or KB 3×8 Goblet Squat 2×5 High knee march Then: 5x Box Jumps 8x Body rows X 5 Rounds, rest 1-2min between rounds Then: 5x Push Press (heavy) 10x Landmine Russian twist […]
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×5 Push ups Then: 5x Reverse Lunge to Step Up with high knee drive (can be weighted) 3x RMM – heavy if possible X5 Rounds, rest 1-2min between rounds Then: 10x Squat Jumps 30m Fast, accelerated […]
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×6/side Step Back Lunge to OH Press Then: 3/side TGU 5x Push Up X5 Rounds Then: 20x (total) Split Jump 30s Swimmer 8x Bent Over Row Then: 8x30s Hard/30s Less Hard @ machine
10:00 Warm Up + Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 3×6 Goblet Squat Then: 5x Back Squat 5x Bent Over Row x5 Rounds Then: 10x Weighted Sit Up 6x RDL 30s Mountain Climber x4 Rounds Then: 2000m Ski/Row for time
10:00 Warm Up + Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2x30m Tactical Lunge Then: 5x/leg Split Squat 5x Strict Press x 5 rounds Then: 10x Anchored Leg Lower 6x Push Up 10x/side Side Plank Hip Lift x4 Rounds Then: 8x20s HARD/20s REST @ Machine
10:00 Warm Up + Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×8 Good Morning 2×6 Bent Over Row (light) or Crossover Symm Row Then: 5x Deadlift 5x Body Row x5 rounds Then: 10x (total) Weighted Walking Lunge 20x (total) Kayaker 20-30s Ring Support x4 Rounds Then: 1000m Ski/Row or 5 min Bike
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Frog Hops 2×5 Pushups Then: 10x Decksquat 20x Pushups 30x Bicycle (Total) 40x Frog Hops 50x Ball Slams 40x Pullover 30x Mountain Climber 20x Pushups 10x Decksquat (Go back through again if your feeling spicy:)) Then: 30-20-10 calories […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 SLSLDL (Per side) Then: 5x (per side) Weighted Step Up with high Knee drive 150m sprint on Machine of choice X3 Rounds, Minimal rest Then: 5x (Heavy) Front Squat 200m Sprint on Machine of choice X3 Rounds, Minimal […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squat 2×8 Pushpress Then: 10x Chest Press 20x Anchored Leg Lowers 30x Goblet Squats 40x Body Row 50x Swimmers 40x Windshield Wipers 30x Head Cutters 20x Deck Squats 10x RMM Then: 8×30/30 Hard/Easy on Machine of Choice