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 […]
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 2×10 Good Morning Then, BB/KB Complex: 6x Deadlift 6x Clean 6x Bent Over Row 6x Front Squat 6x Pushpress 6x Pushup 250m Ski/Row x 3 rounds rest as needed once you have finished the complex Then: […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×10 Squat Jumps 2×5 Body row Then: 12 minute AMRAP: 10x Box Jumps 10x Ball Slams 10x Bent Over Row 10x Pullups Then: 30 sec side plank hip lift 30 sec hollow body hold 30 sec Kayaker 30 sec […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 SLSLDL (Per side) Then: 5x (per side) Weighted Step Up with high Knee drive 150m sprint on Machine of choice X3 Rounds, Minimal rest Then: 5x (Heavy) Front Squat 200m Sprint on Machine of choice X3 Rounds, Minimal […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squat 2×8 Pushpress Then: 10x Chest Press 20x Anchored Leg Lowers 30x Goblet Squats 40x Body Row 50x Swimmers 40x Windshield Wipers 30x Head Cutters 20x Deck Squats 10x RMM Then: 8×30/30 Hard/Easy on Machine of Choice