POWER 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 10 Frog hops 2 x 5 Push Ups Then: 8x Ball Slam 15 calories @ machine of choice (go hard!) 60sec Wall Sit Hold 60sec rest x 5 Rounds Then: 10x Goblet […]
POWER 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 30m Tactical Lunge 2 x 10 Good Mornings Then: Find weight for Sled Push and KB swings Then: 10x KB Swings + 15m Sled Push – heavy and fast Rest 30-60sec x 6 Rounds […]
POWER 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 30m single arm OH walking lunge (forward/backward each arm) 2 x 5 Squat Jumps Then: Warm up to weight for heavy-ish Jerk (or Push Press if more appropriate) Then: 5 x 5 Jerk (or […]
POWER 10:00 Warm up ski/row/bike 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 Squat Clean (can use BB or KB) Then: 5 x 5 Cleans, rest 60-90sec between sets Then: 5x KB Bosu […]
POWER 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 3 per side single leg OTB squat 2 x 15 Air Squats Then: Find weight for Goblet Squat (see below), do a couple practice runs/sprints/high knees if going outside… Then: 8x Goblet […]
POWER 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2×30/30sec squat/squat hold (no weight) 2×30/30sec hard/easy at machine of choice to open up lungs Then: 6 – 1 Split Squat Ladder (per leg; increase weight each round) After each rung: 15m Flying Burpees […]
POWER 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet Squats – deep, focus on posture and hip opening 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then: Front Squat / Box Jump Complex – 10x FS / […]
POWER 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 3 KB Press & Stretch 2 x 5 Squat Jumps 2 x 5 Split Jumps (each leg) Then: Warm up to Jerk (or push press if more appropriate) Then: 6 x 3 […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 30m Tactical Lunge Then: find weight for heavy step up, farmers carry or front rack position athletes choice Then: 5x Step Up per leg 5x Strict Press single arm single leg (5 per arm) x 5 Then: 15m […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility – hip 3×5 wall squats 3 x 6 goblet squats deep, hold and stretch Then: Work up in weight for Front Squat, if big group have one team to FS while the other does Split squat and switch then 5x 5 […]