10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Pushups Then: 5x RMM 15m Bear Crawl (or 15m standing marching with med ball) X5 Rounds, rest about 1 minute between rounds Then: 10x Frog Hops 8x Pull Ups 30 sec ring support + 1 dip every 10 […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Frog Hops 2×5 Pushups Then: 5x (heavy) Ball slams 10x Deck squats X5 Rounds, rest about 1 minute between rounds Then: 5x (per side) Alternating lunge with landmine 60 sec plank with 1 pushup every 10 seconds (Drop […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge Then: 5x Burpee to box jump 10x Weighted Walking Lunge (Farmers carry or front carry hold) X5 Rounds, rest as needed Then: 5x Bent over row (5x Per side if using bench) 5x Dips (Bar, rings, […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 2×5 OH press and stretch with KB Then: 6x Box Jump 5x Pushpress X5 Rounds, rest as needed Then: 10x (5x Per side) Courtsey lunge with landmine 10x Med ball sit toss with partner or weighted […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 pushup Then: 5x (Heavy-ish) Deadlift 5x KB Swings X5 Rounds, Rest about 1-2 minutes between rounds Then: 10—1/1—10 of: KTE or feet to hands Burpee (10/1,9/2, 8/3, Etc) Then: 4×30 sec mountain climber/ front plank, […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×8 Squat Jumps 2x30m Tactical Lunge Then: 10x Split Jumps, can be weighted 8x KB Swings X5 Rounds, rest about 1-2 minutes between rounds Then: 8x Burpee 8x Deck Squat 10x Windshield Wipers – 5 per side, can use […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 2×5 (Per side) KB press and stretch Then: 5x Clean and Press (KB or BB) or Headcutter 20x Kayakers (Total) X5 Rounds, rest as needed. Then: 10x Weighted Walking Lunge 30 sec (Per side) Side Plank […]
10:00 Warm up ski erg/airdyne/row Work on mobility and stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 6 Goblet Squat Then: 5x Back Squat 8x KTE (knees to chest or stability ball pass on floor) 5x Push Press 5 Rounds, rest as necessary Then: 5x […]
10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 10 good mornings 30m Tactical Lunge Then: Warm up to SLSLDL heavy (BB or KB) Then: 3x SLSLDL per leg 5x Dip – Bar, Rings, Bench Then: 15m Heavy sled […]
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 2x30m Tactical Lunge Then: Warm up to Heavy Split Squat – can hold weight at chest or at sides in Farmers Carry Then: 3x Split Squat per Leg 5x Body Rows (feet […]