10:00 Warm up ski/row/bike Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 3 x 3 Single Leg Squat to Bench Then: 5-1 Ladder TGU (each side). Increase weight as you go and rest as necessary. Between each “rung” complete 5x Burpees Then: 8x Pull Overs […]
10:00 Warm up Work on Mobility / Stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 3 x 6 Goblet squats deep, hold and stretch 2 x 30m Tactical lunge Then: Warm up to heavy BSSU Then: 5 x 3 BSSU per leg Rest 1-2 minutes between sets […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 per side Single Leg “OTB” Squat unweighted Then: 10x Weighted Walking lunge (so 5 steps per leg), farmers carry good posture and strict form! 8x Body Rows 30sec per side Side Plank Hold (hands or […]
10:00 warm up ski/row/bike Work on mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 3 per side SLSLDL with single KB Then: Work up to a heavy DL heavy for 3 reps – BB, KB, or Hex Bar Then: 6 x 3 Deadlift (touch and […]
10:00 warm up ski/row/bike Work on mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 8 Goblet Squats 30m Tactical Lunge Then: Front Squat, Work up to weight Then: 5 x 5 Front Squat – pause at bottom of each rep to find glutes with stable […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 5 DB PP (light, warm up shoulders) 3 x 5 Reverse Fly (light DBs again shoulder warm up) Then: 5x RMM (medium heavy weight, will likely be limited by push press) + 2:00 […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 5 Reverse Flies with lightweight DBs Then: 8x Push Up + 5x Pull-up 60sec hard at machine of choice (or 60sec jump rope) Rest 30-60sec between rounds 5 rounds Then: 15 minutes of: […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Goblet squat 3 x 5 Squat jumps Then: 10x KB Swing 2:00 minute Row/Ski or Airdyne, go hard – set a goal from pace maintain pace for all rounds. 1:00 minute Rest […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Single leg ass-to-bench squat 2 x 5 Squat Jumps Then: Find height for Box Jumps (can do KB Swing if not jumping), and weight for walking lunges (shouldn’t be super heavy) Then: […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 3 KB Press & Stretch 2 x 5 Squat Jumps 2 x 5 Split Jumps (each leg) Then: Warm up to Jerk (or push press if more appropriate) Then: 6 x 3 Jerk […]