STRENGTH 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 3 x 6 Goblet squat Then: Warm up to Heavy Back Squat (for 5 reps) Then: 5 x 5 Back Squats Rest 1 – 2 minutes between sets, Then: 8 to […]
PE/SE 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Tactical Lunge Then: 5x Front Raise 5x Lateral Raise 5x Reverse Fly 3 Rounds (keep it somewhat light; for extra shoulder/rotator cuff stabilization) Then: 15 – 1 Ladder Goblet Squats between each […]
POWER 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats Then: Partner up… P1: 30m Flying Burpees P2: Hold Plank or FLR until P1 has completed 30m (if athletes don’t have a partner, have them hold plank for as long as they took […]
POWER 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 6 Deep Goblet Squat 3 x 5 Squat Jumps Then: Warm up to Back Squat Bar + Chains (not too heavy – see below will be accelerating) Then: 5 x 5 […]
POWER 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m OH Walking Lunge (forward/backward each arm) 2 x 10 KB swings Then: 8x Ball Slam 5x Split Jumps per leg (can be weighted) 5 rounds, rest 1 min between rounds Then: 15m […]
POWER 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 30m Tactical Lunge Then 15m sled push – heavy and fast! 8x KB swing 6x Push Ups (can be clapping, or on rings, for added difficulty) 60 sec rest 5 rounds Then: 10x KTE […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30 OH walking lunge – forward and backward then switch arms. Then: Work up to heavy TGU Then: 6 x 2 TGU (per side), rest some between sets. Then: 10x Halo (each direction) […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 10 good morning Then: work up to Heavyish Deadlift Then: 5x Deadlift 5x Chest Press (Bosu or Bench) x 5 Then: 15m Plank Sled Pull 30 sec Side Plank each side […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 8 goblet squats Then: 3x per side Swing Snatch + Reverse TGU + Windmill Then: Back Squat – Teams Work up to a heavyish back squat 5 RM Then: 5x Back […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 6 goblet squat focused on hip opening Then: Find weight for dead stop Back squat Then: 3x Back Squat – dead stop, meaning there is a 1 -2 sec pause at […]