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 2×5 Pushups Then: 5x (Heavy) Head cutter 30m Flying burpee X 5 Rounds, rest 1-2 minutes between rounds Then: 10—1 Ladder: Body Row Anchored Leg lowers Then: 30 sec front plank + 30 […]
Strength #18 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×5 SLDLDL 2×10 Squat Jumps Then: 5x Split Squat (Per side) 5x Single arm single leg overhead press, per arm X5 Rounds, rest 1-2 minutes between rounds […]
Strength #9 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 6 Deep Goblet Squat with hip opening Then: 6x Head cutter 5x Pull ups X5 Rounds, rest as necessary Then: 8x Burpee 10x Weighted Sit […]
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 2x30m Tactical Lunge Then: 3x TGU per side 6x Pull up 5 rounds, rest as needed Then: 6x Head Cutter (medium weight) 12x Frog Hops 5 Rounds, minimal rest If […]
10:00 Warm up Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 2 x 5 Reverse Flies 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then: 5x Push Plank Row w/DBs 8x Box Jumps 60sec rest x 5 Then: 10x Head Cutters 10x Whip […]
POWER 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 5 Squat Jumps 2 x 5 Tuck Jumps Split into Teams if group is large Then: TEAM 1 5x Box Jumps @ low box 5x Box Jumps @ medium box 5x […]
STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Deep Goblet Squat 2 x 5 Squat Jumps Then: Find weight for step ups and cleans (same weight for both) Then: 5x per leg Weighted Step Ups – hold Kbs […]
Power 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: 5x Head Cutter 8x Box Jump 10x Deck Squats Rest 60-90sec x 5 Rounds Then: […]
POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 3 x 8 goblet squats then – 5x Body Row 15x Whip Smash 60 sec plank, 30 sec one foot elevated/30 sec other foot elevated off the floor. 90sec rest 5 rounds then […]
POWER 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 30m Tactical Lunge 2 x 10 Push Press Then: 5 x Head Cutters (heavy, fast) 10x Broad Jump (or 20x Frog hop) then 60sec rest x 5 Rounds Then: 5x Pull […]