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, […]
10:00 warm up + Mobility 2×8 shoulder openers 2 x 5 cuban press 3×5 wall squats 30m Tactical Lunge Then: find weight for heavy step up, farmers carry or front rack athletes choice Then: 5x Step Up per leg 10x KB Swing x 5 Then: 5x Pull Over + 10x Anchored Leg Lower 30 sec […]
10:00 warm up + Mobility 2×8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2x 30/30 DB PP 2 x 5 squat jump 2 x 10 KB Swing Then: Team 1 Work up to Push press (DB or KB – or Landmine) Then: 5x Push Press 6x Box Jump 5 rounds, rest […]
10:00 warm up + Mobility 2×8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 Squat Jump 2 x 10 Good Morning 2 x 5 push ups Then: KB Swing + Burpee Ladder 1 – 10/10 – 1 1 Swing (heavy)/10 Burpee, Then: One to One work rest 40, […]
10:00 warm up + Mobility 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 5 Squat Jump Chest opening on Foam roller or bench Then: KB Swing + Floor Press (or) Bench Press Ladder The swing should be as heavy as the athlete can stabilize and chest […]
10:00 warm up + Mobility 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 8 good morning 2 x 5 squat jump Then: 10x Heavy KB Swing 10x Landmine Squat Press – 5 per arm, alternate arms, hold squat while pressing rest some 5 rounds Then: 30 […]