10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat 3 x 5 Squat Jump 2 x 10 KB Swings Then 5x Ball Slam (heavy ish) + 10x Split Jumps (total reps; can be weighted) 10 rounds for time time? rest 5:00 Then Ab […]
PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 2 x 5 Squat Jumps 2 x 5 Tuck jumps Then: 30m flying burpees 60sec bottom of squat hold x 5 rounds, rest as needed Then: Rest 3 minutes Then: 5x Pull Ups […]
PE/SE Warm up 10:00 ski or row 2 x 8 Shoulder Opener 2 x 5 Cuban press Mobility work 3 x 5 Wall Squats 30m OH Walking Lunge 2×30/30sec hard/easy at machine of choice – open up lungs a bit 🙂 Then: (can partner up and have P1 start on step ups, P2 start on […]
POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 3 x 8 goblet squats then – 5x Body Row 15x Whip Smash 60 sec plank, 30 sec one foot elevated/30 sec other foot elevated off the floor. 90sec rest 5 rounds then […]
POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 2 x 5 squat jumps 2 x 5 tuck jumps then 10x split jumps (total) weighted if appropriate 10x kb spike swings 60 sec rest 5 rounds then – 10x Ball Slam 60 […]
POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 3 x 8 goblet squats then – Warm up to back squat, bar + chains – not too heavy then – 8x accelerating back squat with bar + chains (No pause at bottom, […]
POWER 10:00 Warm up ski/row 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 2 x 5 squat jumps 2 x 5 tuck jumps Then: Warm up to clean heavy-ish Then: 5x Cleans (can be with KBs or BB) 150m ski/row (hard!) 60sec rest 5 rounds […]
POWER 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 30m OH walking lunge (single arm, do one lap forward/backward with one arm, then switch and go again) 2 x 30/30sec push press/oh hold Then: Warm up to Jerk or Heavy Push Press […]
POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 3 x 6 goblet squats – deep, hip opening, focus on posture 2 x 10 KB swings Then: Warm up to Back Squat with bar + chains (don’t go too heavy; see below; […]
STRENGTH 10:00 Warm up 2 x 8 Shoulder Openers 2 x 5 Cuban Press Mobility Work 3 x 5 Wall Squats 2 x 8 Good mornings (with KB) 3 x 3 per side KB press and stretch Then: Warm up to SLSLDL Then: 3 per side SLSLDL 5x per side, Single arm single leg OH […]