10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 30m Tactical Lunge 3 x 3 maxercist row Then: 5x Split Squat per leg, hold weight at chest 5x Bent Over Row x 5 rounds Then: 5x Chest Press […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 6 Goblet Squat – pause at bottom work on hip opening and posture Then: Warm up to Heavy Front Squat Then: 5x Front Squat Heavy 5x Body Row Rest 60 […]
10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 Good Morning 2 x 6 Deep goblet squat Then: 5x Deadlift 5x Strict Press single arm single leg (5 per arm) x 5 Then: 15m Bear Crawl […]
10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 3 slsldl 2 x 10 KB Swing Then: 3x Deadlift – work up to a “heavy” weight 3x Pull up x 6 Then: 10x Landmine Squat to OH […]
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 30sec Jump rope (or air squat or frog hop) / 30sec rest Then – “On the minute” (1 minute to complete each movement, remaining time in […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 30m tactical lunge Then: 10x – 5x/side Split jumps (can be 10 per leg, athletes choice) 5x Bent Over Row X5 rounds rest as needed. Then 8x Dips, can be bench, bar or rings – athlete’s choice 15m […]
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 – […]