10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Squat Jumps 2×5 (per side) KB press and stretch Then: 5x Box Jumps 5x Push Press (BB or KBs/DBs) – heavy if possible X5 Rounds, Rest 1-2min between rounds Then: 10x Deck squat 8x Body Row 10x Kayaker […]
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2x30m Tactical Lunge 2×8/arm Tricep Extension (easy) Then: 5x/leg Step Up 5x Dip X5 Rounds Then: 6x/leg SLSLDL 15m Bear Crawl 30s Wall Sit Hold (can be weighted) X4 Rounds Then: 4x250m Ski/Row; 1:1::Work:Rest
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×8 Good Morning (PVC behind shoulders) 2×8 1-arm OH Press & Stretch (knee-down lunge or standing) Then: 5x Deadlift 5x Pullover (Heavy) X5 Rounds Then: 8x Box Jump 20x (total) Kayaker 45s Step Back Lunge X4 Rounds Then: 2000m Ski/Row for time […]
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×8 Half-kneeling OH KB Press (KB upside down for extra stability work) 2×5 Push Up Then: 2x/side TGU 4x Chest Press (Floor, Bench, BOSU) X6 Rounds Then: 8x Goblet Squat 10x Anchored Leg Lower 6-8x Body Row X4 Rounds Then: 5x200m Ski/Row; […]
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×8 Good Morning (KB or PVC behind shoulders) 2x15s OH Hang (from Bar or Rings) Then: 5x RDL 5x Pull Up X5 Rounds Then: 6x/side Cossack Squat 8x Chest Press (Floor, Bench, BOSU) 45s Mountain Climber X4 Rounds Then: 1000m Ski/Row for […]
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 3×6 Goblet Squat Then: 5x Front Squat 5x Pull Over X5 Rounds Then: 8x/arm Piston Strict Press 30s Plank Shoulder Tap 60m Farmer’s Carry 60s Jump Rope X4 Rounds Then: Cool Down with Mobility work
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2x30m Tactical Lunge Then: 5x/leg Split Squat 5x/side Kayaker (Heavy) Then: 8x Push Press 30s Wall Sit Hold 8x Body Row X4 Rounds Then: 4x250m Ski/Row; 1:1::Work:Rest
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×5/side SLSLDL 2x15s OH Hang (Bar or Rings) Then: 5x RDL 5x Pull Up X5 Rounds Then: 8x Burpee 10x Anchored Leg Lower 8x Pullover Then: 1000m Ski/Row for time
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 30m OH Walking Lunge (Fwd, Bkwd, Switch arms) Then: 3x/side TGU 5x KB Swing X5 Rounds Then: 30-20-10 Ball Slam Deck Squat Calories @ Machine Then: Cool Down + Stretch
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: 10x Decksquat 20x Pushups 30x Bicycle (Total) 40x Frog Hops 50x Ball Slams 40x Pullover 30x Mountain Climber 20x Pushups 10x Decksquat (Go back through again if your feeling spicy:)) Then: 30-20-10 calories […]