PE/SE #8 10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 8 Good mornings with KB 30m Single Arm OH Walking Lunge (forward + backward, then switch arms) Then – 10x Dead Lift (Medium weight; […]
PE/SE #3 10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge 2 x 8 Push Press Then – 10x Pull Ups 20x Sit Ups (can be weighted) 30x Goblet Squats 40x Anchored […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 2×5 Reverse Fly Then: 5x KB Swing 10x (Per side) Kayaker with weight X5 Rounds, rest 1-2 minutes between rounds Then: 5x (per side) Lunge to OH press with Landmine 60m Farmers Carry 30m Rock Carry X5 Rounds, rest […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 SLSLDL (Per side) 2×5 Pushups Then: 5x (Per side) Skaters Lunge with landmine 15m Seated Sled/KB pull X5 Rounds, rest 1 minute between rounds Then: 10x Weighted situp/GHD 10x Kayaker 10x Pushups 10x Clanks (Per side) X4 Rounds, rest as needed […]
Strength #8 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 3 x 8 Good mornings Then – 10x total steps Weighted Walking Lunge 15m Sled Pull (standing or in plank position) x 5 rounds, rest as needed to maintain […]
10:00 Warmup 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 30m OH Walking Lunge (Forward/backward, switch) Any additional mobility/stability work Then: 5x Split Jumps (Per side) 5x Push Press x 5 rounds (Rest 60 sec or so between) Then: 10x KTE 30sec Kayakers 60sec Ring Support x 4 rounds (Rest as needed) Then: Cool […]
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 30/30 air squat / squat hold 2 x 30/30 push press /oh hold (stay light!) Then – Warm up to heavy RDL and RMM Then – 5x RDL (heavy) 3x RMM […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 3×6 KB Swing 2×6 Pushpress (Light) Then: 5x BB or KB Clean or Headcutter 10x Kayaker x 5 rounds (Rest 60 sec or so between) Then: 10x Whip Smash 15m Plank sled pull (modify by adding KB if sled is too much or […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 3×5 Pushups 2x30m Tactical Lunge Then: 10x Split Jumps (5x Per side) can be 10x per side athletes choice. 5x RMM x 4 rounds (Rest 60 sec or so between) Then: 10—-1 Pullover Ladder. (20 sec ring support between each rung ) Then: […]
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 […]