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 10 Frog Hops Then: 20x Whip Smash 60sec Mountain Climbers 30sec Squat Hold (can be on BOSU flat side up for extra challenge) X 4 rounds, rest 60sec […]
10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 10 Good mornings 2 x 5 per side Maxercist row (single arm / single leg bent over row) Then: Find weight for KB Swings… Then: 8x KB Swing (fairly heavy) 8x Burpees – […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 5 per side SLSLDL Then – 15m Heavy Weighted Walking Lunge – can hold at sides or at chest 6x Heavy Pull Overs x 6 rounds, rest 60-90sec between sets […]
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 30m Single arm OH walking lunge (forward + backward then switch) Then – Warm up to heavy TGU and do a few push ups Then – 2x per side TGU (heavy) 6x Push […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 5 per side SLSLDL Then – 15m Heavy Weighted Walking Lunge – can hold at sides or at chest 6x heavy Pull Overs x 6 rounds, rest 60-90sec between sets […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 Ass to bench Then: 5x Split Squat (Per side) 10x KB Swing 20x Whip smash 30 sec Mountain Climber (FST, Sliders, Regular) X5 Then: 30m Sled Push 15m Bear Crawl 5x Pushups X4-5 Then: 8×30/30 Hard/Easy Machine of Choice.
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats work on mobility/stability 2 x 10 frog hops 2 x 5 maxercist row Then – 8 to 1 ladder (per side) Split Squats – hold weight at chest After each rung, complete 5x Flying Burpees Rest as […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning Then: 5x KB Swing 5x Pushpress X5 (Rest 30-60 sec between rounds) Then: 10x Deck Squat 10x per side plank hip lift (Per side) 30 sec ring support X4 rounds Then: 4x250m ski/row 1:1 work/rest machine of choice
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 30m Tactical Lunge Then: find weight for heavy step up, barbell on back or KBs in front rack athletes choice Then: 5x Step Up per leg 10x KB Swing x 5 […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 30m OH walking lunge, forward and backward one hand then switch. Then: Work up to a heavy TGU, if athlete cannot do TGU’s do a combo of step up, sit up, […]