10:00 Warm Up machine of choice or jump rope Mobility/Stability Work 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 6 Deep Hip Opening Squats 2 x 5 Push Ups THEN: 5x Back Squat 30 sec Ring Hold, can add dip every 10 sec X 5 rounds, […]
10:00 Warm Up machine of choice or jump rope Mobility/Stability Work 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m OH Walking Lunge – forward/backward, switch arms THEN: 2x TGU 15m Sled Pull – seated, standing, plank for challenge X 6 rounds, rest as needed THEN: […]
10:00 Warm Up machine of choice or jump rope Mobility/Stability Work 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 8 Push Press 2x 30 sec squat/30 sec hold at bottom of squat THEN: 5x RMM 10x KTE or Feet to Hands X 5 rounds, rest 1-2 […]
10:00 Warm Up machine of choice or jump rope Mobility/Stability Work 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 5 Split Squat 2 x 5 Push Press THEN: 3x TGU 5x Pull Over x 5 rounds rest as needed THEN: 10-1/1-10 Ladder of Headcutters/Push Ups THEN: […]
10:00 Warm Up machine of choice or jump rope Mobility/Stability Work 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 8 Good Mornings THEN: 5x Dead Lift 5x Pull Up X 5 rounds, rest 1-2 min btw rounds THEN: 8x Ball Slams 5x KB Swings 60 sec […]
10min warm up ski/bike/row Work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge 2 x 8 Reverse Flies Then – 10x Body Row + 10x KTE 20x Push Ups + 20x Push Press 30x Anchored Leg Lowers + 30x (per side) […]
10min warm up ski/bike/row Work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Then – 2x 30sec Air Squat / 30sec Squat Hold 2x 30sec DB PP / 30sec OH Hold 2x 30sec Sprint / 30sec Rest (@machine of choice, or jumping jacks / jump rope) […]
10min warm up ski/bike/row Work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge 2 x 10 Squat Jumps Then – 10x Split Jumps (total) + 20sec All Out Sprint 20x Split Jumps + 20sec All Out Sprint 30x Split Jumps + […]
10min warm up ski/bike/row Work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 Squat Jumps 3 x 5 Reverse Flies (light DBs or Cross-Over Symmetry Bands) Then – 10x Ball Slams 8x Box Jumps 60sec OH Plate Hold X 5 rounds, rest as […]
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 3×5 Push ups Then: 5x Split Jump per side (can be weighted) 10x Whip smash X 5 Rounds, rest about 1 minute between rounds Then: 15m Bear Crawl 5x Push ups 10x Clanks (per side) X4 […]