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 2 x 30m tactical lunge Then – warm up to fairly heavy RDL (BB or KB/DBs) Then – 5x RDL fairly heavy 5x per side – Single Arm / Single Leg […]
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 5 Reverse Flies 3 x 8 Goblet Squats – deep, hip opening Then – warm up to heavy Back Squat + Bent Over Row Then – 5x Back Squat […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×6 Goblet Squats 2×5 KB OH press and stretch (Can do half kneeling if more comfortable) Then: 5x Back squat (Pause at 3 points on the lower. Power up. Can use chains if appropriate) 5x Single KB […]
10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 squat jumps 3 x 6 goblet squat Then: Work up to heavy(ish) Clean – can be with BB or KBs Then: 5x Cleans (heavy if appropriate) 5x Step Ups each leg – […]
10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 × 5 OHS + SOTS 3 × 5 squat jumps Then: 3x RMM (fairly heavy) 8x Deck Squat 10calorie sprint @ machine of choice X 5 rounds, Rest 60-90sec between rounds Then: 30m Sled […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 5 per side Half Kneeling KB up press Then – Warm up to heavy Dead Lift Then – 5x Dead Lift 10x Plate Halos each […]
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 SOTS press with PVC Then – Warm up to heavy-ish back squats – can use chains for extra stability challenge Then – 5x Back Squats (bar plus chains?) 5x […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 5 per side Maxercist Row Then – Warm up to heavy Step Up (can hold weight at chest or at sides) Then – 3 per […]
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 Lung (forward + backward then switch arms) Then – Warm up to heavy Split Squat (can hold weight at sides or at chesT) Then – 5x per side […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 2×8 Squat jumps 2×5 Tuck Jumps Then: 5x Box Jumps 8x Pushpress x 5 rounds (Rest 30-60 sec between) Then: 15m Sled Push 15m Sled Pull 5x Dips (Bar, rings, bench) x 4 rounds minimal rest Then: 4x250m Ski/Row. 1:1 work/rest Cool Down […]