STRENGTH 10:00 Warm up 2 x 8 Shoulder Openers 2 x 5 Cuban Press Mobility Work 3 x 5 Wall Squats 2 x 30m Tactical Lunge 2 x 5 Push Ups Then: Find weight for step ups (heavy-ish) Then: 3 per side Steps Ups, slow and strict, really focusing on form 5x Body Rows (can […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 3 x 8 Goblet Squats, deep, focus on posture and hip opening 30m Tactical lunge Then: Warm up to Dead Stop Back Squat (not too heavy, see below) Then: 5 x 5 Dead […]
STRENGTH 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 8 Good Mornings 2 x 30m Tactical Lunge watch posture Then: 10-1 Dead Lift Strength Ladder, increasing weight each rung of the ladder (start at about 50% of 1RM) Rest some between sets […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2x 30 M Tactical lunge, watch posture!! Then: Warm up to heavy Split Squat (weight at Front Rack), find weight for OH press Then: 3x Heavy Split Squat per leg (Front Rack) + […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility – hip 3 × 5 wall squats 3 x 6 goblet squats deep, hold and stretch 2 x 30m tactical lunge Then: Warm up to heavy Back Squat Step Up (BSSU Then: 5 x 3 BSSU per leg […]
STRENGTH 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 2 x 10 Goblet Squats 2 x 5 Squat Jumps Then: Work up to Heavy Back Squats Then: 6 x 3 Back Squats Rest 1-2min between sets Then: 10x Med Ball Sit Toss […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 30m Single Arm OH walking Lunge (per arm) Then: 10x Weighted Walking Lunge (FC position) 5x RMM 5 Rounds, rest as needed Then: 10-1 Pull Up Ladder Between sets, complete 5x Anchored Leg […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 10 Good Morning Then: Work up to Heavy Deadlift Then: 6 x 3 Dead Lift Rest 2min between sets Then: 8x Chest Press (on Bench or […]
STRENGTH 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 2 x 5 Squat Jumps Then: Find weight for step ups and cleans (same weight for both) Then: 5x per leg Weighted Step Ups – hold Kbs […]
PE/SE 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 30m Tactical lunge Then: (can rotate through machines if you want) 10 calories ski/bike/row 10x Body Rows 20 calories ski/bike/row 20x KB Swings 30 calories ski/bike/row 30x Push Ups […]